Training Plan

Objectives

  1. General Fitness and Health
  2. Sexy Physique
  3. Flexibility and Mobility

Strategy

  • hit all major muscle groups once per week
  • do the hardest, compound lift first, it’s the most important
  • movements should be slow and in control, focus on feeling both the concentric and eccentric muscle contractions

  • a little core training every day, it’s important for posture and sedentary jobs

  • 15, 12, 12, 10

A - Chest

  • chest press (flat or decline or incline)
  • dumbbell flies
  • dips
  • machine press
  • planks

2 - Back

  • dead lifts
  • pull ups
  • machine rows (not cable machine those hurt)
  • pull downs (standing cable lat pull down OR sitting wide grip pull down)
  • shrugs
  • swimming superman
  • flutter kicks

3 - Shoulders

  • shoulder press
  • side and front raises
  • reverse flies
  • upright rows
  • crunches

4 - Legs

  • squats
  • leg extensions
  • leg curls
  • hip abduction machine
  • hip adduction machine
  • calf raises
  • planks

5 - Arms (and anything that was missed)

  • warm up: 10 min incline walk on treadmill, stretches - hip flexor, hamstrings, squat
  • dumbbell bicep curls
  • tricep pull downs
  • barbell bicep curls
  • skull crushers
  • crunches
  • leg raises