Sample workout

Workout plan for the beginner.

The objective of today’s post is to give you an idea of how to design a workout plan. Our subject today is a working male in mid 40’s without any health issues. He works on a desk job and his objective is to lose weight and get into a healthy lifestyle. He can spare four days a week excluding weekends. He has never worked out in a gym before.

In this case, the work out plan will have to introduce him to the exercises gently and put an emphasis on warm up, technique and stretching to make sure that there is no injury. Injury can lead to interruptions that can delay gains.

The sessions would be one hour long on Monday, Wednesday and Friday. The workouts will be divided into upper body and lower body. For the first two months, this approach will be followed. Based on first day review, low weights capable of 12 reps will be used and every exercise will be performed for 3 sets. The objective here is to start recruiting motor units and give a boost to development of new muscle fibers and boost structural integrity as a foundation for strength building exercises. We will re-evaluate this routine and modify it as soon as objectives are achieved and move towards strength building.

Day 1:

20 minutes of Cardio on Treadmill. Aim is to increase heart rate (we will talk about ideal heart rate for exercises in a subsequent post) and complete warm up

  1. Dumbbell bicep curls. 12 reps; 3 sets
    1. Alternate day: Hammer curl. 12 Reps; 3 sets
    2. Alternate day: Zotman curl. 12 Reps with lighter weight to prevent wrist injury; 3 sets
    3. Alternate day: Preacher curl. 12 Reps; 3 sets
  2. Lateral raise. 12 reps; 3 sets
    1. Alternate day: Military press/ Shoulder press with dumbbells. 12 Reps; 3 sets
    2. Alternate day: Arnold curls. 12 Reps; 3 sets
    3. Alternate day: Barbell front raise. 12 Reps; 3 sets
  3. Reverse fly. 12 Reps, 3 sets
    1. Alternate day: Seated rows. 12 Reps; 3 sets
    2. Alternate day: Lateral Raise. 12 Reps; 3 sets
    3. Alternate day: Bentover, underhand barbell row. 12 Reps; 3 sets
  4. Dumbbell chest press – flat – 12 Reps; 3 sets
    1. Alternate day: Dumbbell Chest press – Incline – 12 Reps; 3 sets
    2. Alternate day: Dumbbell chest press – Decline – 12 Reps; 3 sets
    3. Alternate day: Dumbbell Fly – flat – 12 Reps; 3 sets
  5. Stretches:
    1. Bicep wall stretch – stretches both biceps and chest muscles. hold position until count of 10.
    2. Shoulder stretch – hold position until count of 10

Day 2:

20 minutes of Cardio on Treadmill. Aim is to increase heart rate (we will talk about ideal heart rate for exercises in a subsequent post) and complete warm up

  1. Leg press. 12 reps; 3 sets
    1. Alternate day: Dumbbell goblet squat. 12 Reps; 3 sets
  2. Lunges. 12 reps; 3 sets
    1. Alternate day: Leg curls on machine. 12 Reps; 3 sets
  3. Leg extension on machine. 12 Reps, 3 sets
    1. Alternate day: Hack Squat. 12 Reps; 3 sets
  4. Plank ; 3 sets
    1. Alternate day: Bottoms up – 12 Reps; 3 sets
  5. Hyper extension of back with machine
    1. Alternate day: Superman – 12 Reps; 3 sets
  6. Stretches
    1. Quad stretch. Hold to count of 10
    2. Twisting glute stretch: Hold to count of 10
    3. Cat Stretch: Hold to count of 10

I have still not been able to set up my videos and hope to put it up this week. Meanwhile, I have links from Youtube for each exercise. Check back again as I start to put links to my own videos.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s