(1) Beginner Program – first 3 weeks:
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
A SINGLE LINK TO ALL OF OUR DYNAMIC STRETCHES?
INTRODUCING VIDEO?
Leg Press 2 sets of 12-15 repetitions
Low Row, close grip 2 sets of 10-12 repetitions
Stepback Lunge 2 sets of 12-14 repetitions in total
Dumbbell Bench Press, flat 2 sets of 10-12 repetitions
Pulldown, wide grip 2 sets of 10-12 repetitions
Dumbbell Overhead Press, standing 2 sets of 10-12 repetitions
Optional Core superset: Dumbbell Russian Twist supersetted with Leg Raise 2 sets of AMAP
Cooldown: walking (on the treadmill or outside) for 5-10 minutes
(1) Beginner Program – second 3 weeks:
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
A SINGLE LINK TO ALL OF OUR DYNAMIC STRETCHES?
Goblet Squat 3 sets of 10-12 repetitions
Barbell Row 3 sets of 10-12 repetitions
Leg Press 3 sets of 10-12 repetitions
Barbell Bench Press, flat 3 sets of 10-12 repetitions
Pulldown, close grip 3 sets of 10-12 repetitions
Barbell Overhead Press, standing 3 sets of 10-12 repetitions
Optional Core superset: Dumbbell Russian Twist supersetted with Leg Raise 2 sets of AMAP
Cooldown: walking on the treadmill or outside for 5-10 minutes
Resting times between sets:
These are examples of the rest times between sets. When doing compound movements with lower reps, the rest time should be a bit longer than when training for hypertrophy with higher reps.
4-8 repetitions – 2-4 minutes
8-12 repetitions – 1-2 minutes
15-20 repetitions – 45 seconds – 90 seconds
The rest times does not necessarily need to be timed during your workout sessions. When you start your next set feeling recovered enough from the previous set and keep making progress, you are most likely doing great job with the rest periods.