Everyone on the planet should be lifting weights.
But most don't know how to start.
I've been training for the last 17 years...
If I was starting from scratch, this is the exact workout plan I would follow to get in the best shape of my life:
(Videos of every exercise included)
= Thread =
VIDEO
Start with 4 simple workouts per week.
Upper/Lower/Upper/Lower is the split.
For each workout:
⚬ 3 working sets/exercise
⚬ 6 - 12 reps/working set
⚬ Rest 3 minutes between sets
Here is the workout plan (print this off):
(Videos of every single exercise below)
Upper/Lower/Upper/Lower is the split.
For each workout:
⚬ 3 working sets/exercise
⚬ 6 - 12 reps/working set
⚬ Rest 3 minutes between sets
Here is the workout plan (print this off):
(Videos of every single exercise below)
1. Chest-Supported T-Bar Rows
VIDEO
2. Smith Machine Incline Press:
VIDEO
3. Lat Pull Down:
VIDEO
4. Seated Shoulder Press:
5. Leg Extensions:
6. Hack Squats:
VIDEO
7. Leg Press:
VIDEO
8. Seated Calf Raise:
VIDEO
9. Pull Ups:
VIDEO
10. Incline Dumbbell Press:
VIDEO
11. Chest-Supported Neutral Grip Row:
12. Cable Lateral Raise:
VIDEO
13. Romainian Deadlift:
VIDEO
14. Seated Hamstring Curl:
VIDEO
15: Standing Calf Raise:
VIDEO
*Now if you want you can focus on some accessory work to bring up weaker points...
1. Triceps - Tricep Pushdowns...
1. Triceps - Tricep Pushdowns...
VIDEO
2. Bicep - Incline Bicep Curls:
VIDEO
Now very important to note here...
It's how you lift that matters....
Prioritize high set quality
Take each set to a high intensity (0-2RIR)
Improve set execution, reps and weights over time
If you maintain good form and get stronger over time you will build lean muscle tissue.
Quality > Quantity.
It's how you lift that matters....
Prioritize high set quality
Take each set to a high intensity (0-2RIR)
Improve set execution, reps and weights over time
If you maintain good form and get stronger over time you will build lean muscle tissue.
Quality > Quantity.
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