Valentin Bosioc
Day 1.
– 5 minutes cardio, warm up tendons and joints, mild warm up for muscle groups.
– Legs
Warp up: 1 set x 15 reps classic body weight squats
Leg Press 45 degrees: 3 sets x 12 reps
Prone leg curl flex machine: 2 sets x 10 reps
Standing calf raise: 2 sets x 15 reps
– Lumbar workout
Inclined bench Extensions: 2 sets x 15 reps
– Back
Warm up: 1 set x 15 reps pullups
Pulldown machine: 2 sets x 10-12 reps
Seated row machine: 2 sets x 10-12 reps
– Biceps
– Trapezius
Shrugs with dumbbells in hands 1 set x 12 reps
– Chest
Warm up: Bench press with dumbbells: 1 set x 15 reps
Incline bench press with dumbbells: 2 sets x 8-12 reps
Decline bench press with dumbbell: 2 sets x 8-12 reps
– Shoulders
Dumbell shoulder press: 2 sets x 8-12 reps
– Triceps
Triceps extension machine: 2 sets x 12 reps
– Abdominals
Hanging leg raises: 1 set x 10 reps
Crunches: 2 sets x 12 reps
Day 2.
– 5 minutes cardio, warm up tendons and joints, mild warm up for muscle groups This time change the cardio exercise. If you did the first day bike today do treadmill or stepper (or vice versa).
–Legs
Warp up: 1 set x 15 reps classic body weight squats
Leg Press 45 degrees: 3 sets x 12 reps
Prone leg curl flex machine: 2 sets x 10 reps
Standing calf raise: 2 sets x 15 reps
– Lumbar workout
Inclined bench Extensions: 2 sets x 15 reps
– Back
Warm up: 1 set x 15 reps pullups
Pulldown machine: 2 sets x 10-12 reps
Dumbell row: 2 sets x 10-12 reps
– Biceps
Straight bar curls: 1 set x 10 reps
– Trapezius
Shrug with dumbbells in hands 1 set x 12 reps
– Chest
Warm up: Horizontal bench press with dumbells 1 set x 15 reps
Incline bench press with dumbbells: 2 sets x 8-12 reps
Decline bench dumbbells: 2 sets x 8-12 reps
– Shoulders
Dumbell shoulder press: 2 sets x 8-12 reps
Straight arm side raises with dumbells: 2 sets x 12 reps
– Triceps
Close-Grip Barbell Bench Press: 2 sets x 12 reps
Leg lift: 1 set x 10 reps
Crunches: 2 sets x 12 reps
Day 3.
– 5 minutes cardio, warm up tendons and joints, mild warm up for muscle groups This time change the cardio exercise. If you did the first day bike today do treadmill or stepper (or vice versa).
– Legs
Warp up: 1 set x 15 reps classic body weight squats
Leg Press 45 degrees: 3 sets x 12 reps
Lunges with dumbbells in hand: 2 sets x 10 reps
Standing calf raise: 2 sets x 15 reps
– Lumbars
Inclined bench Extensions: 2 sets x 15 reps
– Back
Warm up: 1 set x 15 reps pullups
Pulldown machine: 2 sets x 10-12 reps
– Biceps
Alternate dumbbell curls: 2 sets x 10 reps
– Trapezius
Shrug with dumbbells in hands 1 set x 12 reps
– Chest
Warm up: Horizontal bench press with dumbells 1 set x 15 reps
Incline bench press with dumbbells: 2 sets x 8-12 reps
Decline bench dumbbells: 2 sets x 8-12 reps
– Shoulders
Dumbell shoulder press: 2 sets x 8-12 reps
Straight arm front raises with dumbells: 2 sets x 12 reps
– Triceps
Bent over dumbbell extensions: 2 sets x 12 reps
Crunches: 2 sets x 12 reps
!!! The exercises are performed correctly, calmly and one by one, one day at the time, just as I explained above.
The pause between series will be short, no more than 45 seconds. Each rep is executed corectly and properly controlled. Chosen weight must be perfect, neither too hard nor too easy. Choose your weight so you can do 2 reps in addition to the proposed exercise without help.
Like this it should look the first week in the gym for a beginner. You can do this type of training for up to three weeks (although it is about the limit), then you can start a classic workout, I will not give examples because the internet is full of them. You know the classics, the classic 8-10 reps for mass or 10-12-15 reps for definition / toning. Train with this workout at least 3 months to see how it goes and if it works for you.
After 3 months of constant training in the gym, you should begin to see the first results, and you should be able figure out what works and what does not works for you, to practice and to succeed and if needed to change something depending on your goals.
That said, I wish you success! Do not forget the essential conditions for any sport: discipline, diligence, patience, perseverance!
If you want to know more about nutrition or workouts, if you want me to be your online personal trainer, just contact me.
Plss suggest me a good excercise for abs ….l