Source: Aliya Faust / Radio One
The basic workout is set with a foundation for you to learn and focus on technic. Some people run to the gym and start at a level that doesn’t work for them but they don’t know, so they get frustrated and stop working out to never return. The idea is to make your workout fun and worth while. Pay attention to your body and start slow. www.myprotein.com
The beginner is also only training 3 days a week, with at least a day’s rest after each session. This is to promote recovery between workouts as a beginner’s recovery capabilities will much less than a more experienced gym-goer.
Monday | PULL
| Exercises | Sets & Reps |
| Deadlifts | 3 x 5-8 reps |
| Close Grip Chin-ups | 3 (Bodyweight > failure) |
| Bent Over Rows | 2 x 8-12 reps |
| Wide-Grip Cable Row | 2 x 10-12 reps |
| Barbell Curls | 2 x 12-15 reps |
Wednesday | PUSH
| Exercises | Sets & Reps |
| Flat Barbell Bench Press | 3 x 8-12 reps |
| Incline Dumbbell Press | 2 x 10-12 reps |
| Standing Military Press | 3 x 6-8 reps |
| Wide-Grip Upright Rows | 2 x 12-15 reps |
| Narrow Grip Dips | 3 Bodyweight > failure |
| Cable Pushdowns | 2 x 12-15 reps |
Friday | PUSH
| Exercises | Sets & Reps |
| Squats | 2 x 10-12 reps |
| Leg Press | 3 x 6-8 reps |
| DBell Stiff-legged deadlift | 2 x 12-15 reps |
| Leg Extensions | 2 x 15-20 reps |
- It gives beginners a great foundation of strength and teaches basic lifting techniques rather than relying on machines.
- It works a large number of muscle groups at once including the all-important core muscles, which are often neglected by beginners and are very important to handle heavier weights as the beginner progresses.
Join Us For FREE BOOTCAMP Workout With Suzanne City Fit & Myself (Konan) Saturday Morning April 28th
Fitness Room At Loafers 2 1401 Bloomfeild Ave Baltimore Md 21227 CALL TO RSVP
386.837.8876
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