Wed. Oct 16th, 2019

APNA HEALTH GURU

PERSONAL FITNESS TRAINER

BEGINNER MEN

You’re new to exercise in general or have been out of shape for 6 months or more. You’re not exactly comfortable in the gym environment and are not quite sure where to start. You don’t participate in a regular or structured exercise program, if you do it’s of a low activity level.

DAYS EXERCISES

Monday Chest and Shoulders

Tuesday Cardio

Wednesday Arms and Back

Thursday Off

Friday Legs and Abs

Saturday Off

Sunday Off

CHEST

Level Bench Press 3 sets 6-8 reps

Grade Bench Press 3 sets 6-8 reps

Decrease Bench Press 3 sets 6-8 reps

SHOULDERS

DB Shoulder Press 3 sets 6-8 reps

DB Side Raise 3 sets 6-8 reps

DB Front Raise 3 sets 6-8 reps

CARDIO

Treadmill – Running 30 mins

Curved 15 mins

ARMS

Hand weight Curl (Biceps) 3 sets 6-8 reps

Sledge Curl (Biceps) 3 sets 6-8 reps

Evangelist Curl (Biceps) 3 sets 6-8 reps

DB Kickback (Triceps) 3 sets 6-8 reps

Triceps Pushdown (Triceps) 3 sets 6-8 reps

Seat Dips (Triceps) 3 sets 6-8 reps

BACK

Pullups 3 sets 6-8 reps

Wide Grip Lat Pulldown 3 sets 6-8 reps

Hand weight Row 3 sets 6-8 reps

LEGS

Hand weight Squat 4 sets 6-8 reps

Leg Extension 4 sets 6-8 reps

Leg Curl 4 sets 6-8 reps

ABS

Standard Crunches 3 sets 20 reps

Leg Raise 3 sets 20 reps

Board 30-60 secs

Copyright © All rights reserved. | Newsphere by AF themes.