One of the best ways to have success at the gym, before ever touching a weight, is to have a plan. We've all been there before: you get to the gym and sit around wasting time because you aren't sure what you want to do. In order to help you get into a routine, I've created a weekly workout plan to save time and build muscle.
If you're trying to build muscle, follow this workout plan for four to six weeks. You can also just use this plan to help get you into a routine — definitely reference it on those days when you're just too tired to think.
None of the exercises are set in stone, so if something is too complicated or too easy, please feel free to make the necessary changes. The same thing applies with the weight. I'd rather you make modifications and adjustments when necessary and perform the exercises with proper form, as opposed to performing the exercises incorrectly.
Today is all about strengthening your lower body. Grab a set of 10- or 15-pound dumbbells and a medicine ball in the eight- to 15-pound range, and get ready to work! If the weight is too heavy or too light, feel free to decrease or increase the weight.
For the strength portion, you will complete the designated sets and reps for each exercise. The ab portion of the workout will be done as a circuit.
Your legs are more than likely a little sore today, so it's time to focus on your upper body. Before getting started, grab a set of 10- or 15-pound dumbbells. If the weight is too heavy or too light, feel free to decrease or increase the weight.
For the strength portion, you will complete the designated sets and reps for each exercise. The ab portion of the workout will be done as a circuit.
Complete a 15- to 30-minute run on the treadmill or outside. Instead of determining the pace for you, I'd like you to choose a pace that you can maintain for the duration of the run.
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Day 5: Conditioning
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For today's workout, you're going to be focusing on improving your strength and endurance. This workout will be more intense than the ones you did earlier this week. Before getting started, grab a set of 10- or 15-pound dumbbells and a medicine ball in the eight- to 15-pound range. If the weight is too heavy or too light, feel free to decrease or increase the weight. Get focused and ready to work.
Part A is an extension of your warmup. Be sure to complete the exact amount of sets and reps listed for each exercise. Part B will be done as a circuit.