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12 Week Plan - Weights Day 1 of 3 - 1st QuarterPart of the The Twelve Week Plan - Muscle Builder and Fat Loss - 1st Quarter program. This workout has never been performed. |
Description
If this is your first week then you might spend much of it finding out what weights you're comfortable with for all these exercises. You should be able to lift the weight in a controlled manner, following the form and movement illustrated in the videos. You should find the weight taxing as you reach about half the number of reps, leading to the last 1 or 2 reps being difficult but achievable. Keep the weight the same for each set and try and do 4-5 sets instead of the more common 3 as you'll really work the muscles and reap the benefits. To keep up the intensity of your workout and maximise your effort, try not to rest for longer than about 45-90 seconds between sets and if you like, mix up two exercises. A set of flys alternated with a set of push-ups really bites! Day 1 emphasises chest and triceps.
Exercise Routine
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Bench Press - Barbell, FlatLie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... Routine:Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps Set 4: 8 reps |
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Tricep Press - Dumbbell, SeatedSit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows.... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps Set 4: 10 reps Set 5: 10 reps |
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Flyes - Dumbbell, FlatSit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps Set 4: 10 reps Set 5: 10 reps |
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Tricep Pushdowns - Straight BarUsing a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps Set 4: 10 reps Set 5: 10 reps |
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Push-UpsPosition yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... Routine:Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps Set 4: 15 reps |
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Crunch - Exercise BallSit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl... Routine:Set 1: 25 reps Set 2: 25 reps Set 3: 25 reps Set 4: 25 reps |
