Getting into it

by Joe W.

3 athletes joined

Program Description

Working out for those just beginning or getting back into it.

Program Overview

Level

Beginner, Novice

Goal

Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

50 minutes

Created

May 06, 2024 04:27

Last Edited

Jul 13, 2024 12:52

Day 1

Bench Press (Barbell)

3 Sets

10 Reps

40%

Incline Bench Press (Barbell)

3 Sets

8 Reps

40%

Chest Fly (Dumbbell)

1 Set

6 Reps

8 Reps

10 Reps

@8.5

Push Up

3 Sets

10 Reps

Dip (Assisted)

2 Sets

3 Reps

Day 2

Incline Treadmill Walk

1 Set

30 mins

Day 3

Standing Calf Raise

3 Sets

10 Reps

@6-8

Squat (Bodyweight)

4 Sets

10 Reps

@6-8

Deadlift (Dumbbell)

3 Sets

8 Reps

@6-9

Glute Bridge (Bodyweight)

4 Sets

10 Reps

@6-8

Day 4

Incline Treadmill Walk

1 Set

40 mins

@7.5

Day 5

Hammer Curl

3 Sets

5 Reps

Alternating Dumbbell Curl

3 Sets

5 Reps

Bicep Curl (Dumbbell)

3 Sets

5 Reps

Tricep Push-up

9 Sets

5 Reps

Day 6

Walk

1 Set

30 mins