Chingy’s personal workout

This novice friendly training program is designed to help you gain strength, perfect for those with some experience in lifting, this program has easy to follow workout that gradually increase in intensity, make sure that you see progress without feeling overwhelmed.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Shoulder Press (Machine)

Pull-Up (Bodyweight)

Preacher Curl (EZ Bar)

Tricep Rope Push Down (Cable)

Upper body 

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Chest Fly (Cable)

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

Push Day

Leg Extension

Leg Curl

Squat (Smith Machine)

Calf Raise (Machine)

Reverse cable fly

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Leg Day

Romanian Deadlift (Dumbbell)

Cable Crunch

Leg Raise (Captain's Chair)

Plank

Lower Body and Core

Wide Grip Lat Pulldown

Crossbody Lat Pull Around

Seated Wide-Grip Row (Cable)

Hyperextension

Seated Dumbbell Curl

Hammer Curl (Dumbbell)

Bayesian Curl

Pull Day

Cardio (Zone 2)

Cardio

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