WEEKS ONE & TWO GYM
Each exercise has a link to a demo for the exercise using dumbbells. As machines vary from gym to gym, perform the movement according to the instructions on the machine. If I have put an * beside the movement, it means I prefer to use dumbbells. If you have issues with stability (i.e shoulder problems, machines are the better option) Please watch the demos for each exercise before going to the gym. I have selected demos with experts using proper form. I have designed these workouts for those of you really looking to gain lean muscle. I have created four workouts to be used for the first two weeks. For best results, try to complete all four workouts in a week. You may wish to follow like this:
Monday - HIIT or LISSC, Shoulders & Back
Tuesday - HIIT or LISSC
Wednesday - HIIT or LISSC, Legs
Thursday - HIIT or LISSC, Biceps & Triceps
Friday - HIIT or LISSC, Chest & Back
Saturday - HIIT or LISSC, Legs
Sunday - REST
UPPER BODY - SHOULDERS AND BACK
Shoulder (Military) Press - Machine or Dumbbells *
3 sets of 12
Lateral Raise* - Your gym may have a machine for this (possibly called a shoulder raise)
3 sets of 15
Seated Rear Deltoid Dumbbell Flies
3 sets of 12
3 sets of 10
Cable (preferred) or machine Wide Grip Pulldowns
1 set of 15, 1 set of 12 , 1 set of 10 - try to increase weight with each set.
3 sets of 12
Abs - Repeat Circuit 3 Times
20 each leg
20 reps
15 reps
LEGS
Warm Up - Step-Ups (may hold weights or do body weight)
3 sets of 15 each leg
3 sets of 15
Sumo Squats holding Dumbbell or kettlebell
3 sets of 12
Super Set with
3 sets of 15 each
Barbell Walking Lunges (If you have issues getting a barbell on your back, hold dumbbells)
3 sets of 15 each leg
3 sets of 15
Biceps and Triceps
3 sets of 12 each arm
Tricep Skull Crushers using barbell or bar
4 sets of 12
Standing Straight Bar Bicep Curl
4 sets of 12
3 sets of 20
3 sets of 12
3 sets of 12-15 each arm
Chest and Back
Pushups
3 sets of 15
3 sets of 12
Assisted Pull Ups (you can use the machine or bands
3 sets till failure
3 sets of 15
3 sets of 15
3 sets of 15
Ab Circuit - Repeat 3 Times
25 reps
12-15 reps
Standing Oblique Twists with Bar
30 per side