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Overall Goal
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Transform My Body
Gain a quality 10 lbs over the next year and maintain overall fitness.
Progress & Goals
BEFORE
CURRENT
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
--
Lbs.
CURRENT BODY FAT
--
%
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
A 3 day, total body workout for a beginner. Each workout begins with core exercises; each day is heavy or medium or light, with all 3 completed for the week. Following the core are targeted supersets. The 3 groups focus on legs, back/biceps and chest/triceps/shoulders. All 3 groups are completed for the week.
The core workouts are all common compound movements and will undoubtedly being used in more advanced programs. They're the focus. The selected supersets add variety and allows for some isolated movements to target specific groups as the user desires.
Days: Monday, Wednesday, Friday
Sets: 4
Core: Done each day
Squat
Romanian Deadlift
Decline Bench Press
Incline Bench Press
Pulldown (wide) / Pullup
Pulldown (stirrups) / Chinup
Shoulder Press
Heavy day: 4-8 reps
Medium day: 8-12 reps
Light day: 12-20 reps
Supplemental Supersets: 3 groups, 1 group per day, 8-15 reps
Group 1:
Walking Lunge > Calf Raise
Leg Curl > Leg Extension
Group 2:
Seated Row > Dumbbell Curl
Straight Arm Pulldown (rope) > Hammer Curl (Cable, Rope)
Group 3:
Close-Grip Bench Press > Triceps Pushdown (Rope)
Upright Row > Rear Delt Row
The core workouts are all common compound movements and will undoubtedly being used in more advanced programs. They're the focus. The selected supersets add variety and allows for some isolated movements to target specific groups as the user desires.
Days: Monday, Wednesday, Friday
Sets: 4
Core: Done each day
Squat
Romanian Deadlift
Decline Bench Press
Incline Bench Press
Pulldown (wide) / Pullup
Pulldown (stirrups) / Chinup
Shoulder Press
Heavy day: 4-8 reps
Medium day: 8-12 reps
Light day: 12-20 reps
Supplemental Supersets: 3 groups, 1 group per day, 8-15 reps
Group 1:
Walking Lunge > Calf Raise
Leg Curl > Leg Extension
Group 2:
Seated Row > Dumbbell Curl
Straight Arm Pulldown (rope) > Hammer Curl (Cable, Rope)
Group 3:
Close-Grip Bench Press > Triceps Pushdown (Rope)
Upright Row > Rear Delt Row
My Nutrition Program View My Full Nutrition Program
Noviceplus has not added any program information.
My Supplement Program View My Full Supplement Program
Noviceplus has not added any program information.
My Motivation Program View My Full Motivation Program
Noviceplus has not added any program information.
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