Hello fitness mates!
I am here to show you the best exercise schedule!
After a month you will really see results, but you also need to follow my food
schedule! I’ll post it this week. Make sure to follow me!
The only thing you need is motivation and a fitness subscription ;)
Exercise schedule
Follow this schedule for max 6 weeks!
After 6 weeks I’ll have another schedule ready for you ;)
This is a 3 or 6 day/week schedule; there will be other schedules available later.
Abs exercises aren’t needed because you will train it a bit with these exercises.
But if you want you can do some abs exercises.
You need to increase the weights each set!
Day 1: Chest, shoulder & triceps
Warming-up: push-ups (20x) and Triceps extension (20x)
Training:
Exercise Sets Repeat
Bench press 4 12,10,8,6
Incline cable fly 4 12,10,8,6
Dumbell side raise 4 12,10,8,6
Cable rope triceps extension 4 12,10,8,6
EZ bar skull crusher 4 12,10,8,6
Incline bench press 4 12,10,8,6
Day 2: Back, shoulder & bicep
Warming-up: Dumpbell curls (20x), Latt pulldown (20x)
Training:
Exercise Sets Repeat
Latt pull down wide grip 4 12,10,8,6
Dumbell row 4 12,10,8,6
Reverse fly machine 4 12,10,8,6
Barbell tricep curl 4 12,10,8,6
Hammer curl 4 12,10,8,6
Single arm cable bicep curl 4 12,10,8,6
Day 3: Legday
Warming-up: 5 minutes stair master, cycling or running; Squats (20x)
Training:
Exercise Sets Repeat
Squat 4 12,10,8,6
Deadlift 4 12,10,8,6
Leg extension 4 12,10,8,6
Hamstring curl 4 12,10,8,6
Calf raises 4 12,10,8,6
Questions? Ask me!
Share your results with me!
See ya