Weight loss workout plan for beginners12/17/2023 ![]() ![]() Use the FITT (frequency, intensity, time, and type) technique to plan your cardio program. A beginner's cardio workout might be as simple as taking a brisk walk or jumping rope for a few minutes. Beginner Cardio Workout PlanĮxercises that develop cardiovascular endurance, often known as cardio workouts, should be included in your starting workout regimen. Always maintain proper form and refrain from developing poor habits that can slow down your progress. If you stick to the routine for the full 12 weeks, you'll see amazing results. If you have a prior leg injury, you can skip this set. Smith Machine Calf Raise – 4 sets (12 reps). ![]() Wide Grip Standing barbell Curl – 4 sets (12 reps).Triceps Pushdown – 4 sets (12 reps) Rope Attachment.Standing Dumbbell Triceps Extension – 4 sets (12 reps).Seated Barbell Overhead Press – 4 sets (12 reps).Cardio Workout – 25 minutes before and after.Smith Machine Calf raises – 3 sets (15 reps).Palm-Down Barbell Wrist Curls Over Bench – 3 sets (add 2.5 weight after each set). ![]() Palms-Up barbell Wrist Curl – 3 sets (add 2.5 weight after each set).Bicycle Crunches – 15 to 20 sets (as many as possible).Seated Russian Twist – 2 sets (15 reps).Straight-Arm Pulldown – 2 sets (10 reps).Bent Over Barbell Rows – 2 sets (10 reps).Skull Crushers – 2 sets (as many as possible).Close Grip Bench – 2 sets (as many as possible).Dumbbell Bench (Incline) – 3 sets (12 reps).Workout Routines for Beginners Chest and Triceps ![]() Take a rest on your 6th day, or you can do a light core workout. Day 5 focuses on your legs and (heavy) biceps. On your fourth day, work on your shoulders and triceps (heavy). Day 3 consists of the following exercises: core, forearms, calves, and cardio. On your second day, do your back and (light) biceps. On your first day, you can work on your chest and triceps (light). This 5-day strength training plan allows you to focus on certain exercises each day, effectively targeting all of your weaknesses.
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