Workout plan (2)
This is my old workout plan I used when I first started gym. I made it (after taking a look at some other fitness workouts and doing some of my own research, so don’t worry this isn’t a random thrown together workout it actually is a decent workout) and it allowed me to get some pretty good physical gains and a decent amount of strength
Before I did any of my workouts I used to go on the treadmill with a 15% incline and 3.5 speed for around 5 minutes then go for some dynamic stretches (I did different ones every day)
Push (day 1)
- Incline bench. 3×12. 2 min rest
- Super set
- Flat bench. 2×5. 3 min rest
- Break 2 min
- OH press. 3×8. 2 min rest
- Skull crushers. 2×12. 1 min rest
- Tricep kickback. 2×12. No rest just alternate hands
Notes
For my warmups I just do 50% then 60% for incline bench. I used to go for progressive overload for flat bench and OH press while I tried to feel and slow down the other exercises. Side note: when doing incline bench after each set lower the incline until your in a flat bench. Best way to maintain form in the OH press is to keep ur upper back arched and flutes tucked in. For your skull crushers and tricep kickback make sure your elbow stays locked in position
Pull (day 2)
- Close grip barbell row. 2×12. 2 min rest
- Super set
- Wide grip barbell row. 2×12. 2 min rest
- Pull ups. 2x failure. 2.5 min rest
- Rear delt flys. 2×15. Drop set
- Close grip EZ bar curls. 2×10. 1 min rest
Notes
I don’t do any warmups as there are no heavy weight exercises this day. I used to go for program over load for pull ups and feel every other exercise. Side note: after every set of close grip do a wide grip barbell row then take a 2 min rest then do the final set. After the first set drop the weight by 50% and do another set of 15. For the close grip EZ bar curls start off with a pronated grip, do 10 reps then do a supinated grip and do 10 reps, that would be 1 set
Legs (day 3)
- Squat. 3×8. 3 min rest
- RDLs. 2×8. 2 min rest
- Leg press. 3×8. 3 min rest
- Leg extensions. 2×10. 2 min rest
- Super set
- Leg curls. 2×10. 2 min rest
- Calve raises. 3×20. 2 min rest
Notes
For my warmups I did 60% and then 65% for squat. For progressive overload I did it for all my exercises. Side note: for leg press you want to pause at the top (don’t lock your knees) for 5 seconds on every 4th rep. One set of the super set is 10 leg extensions into 10 leg curls then a 2 min rest. For calves the first set and toes pointing outwards, second set has toes pointing inward and the final set is toes pointing straight/nuteral
Push (day 4)
- Chest press machine. 3×15. 2 min rest
- Pec deck. 3×10. 2 min rest
- Arnold press. 3×8. 2 min rest
- Rope push down. 3×12. 2 min rest
Notes
I don’t do any warmups as I don’t have any heavy weight exercises this day. I try to go for progressive overload for chest press machine, Arnold press and rope push down while trying to feel the pec deck a bit more.
Pull (day 5)
- Lat pull down. 3×10. 2 min rest
- Machine row. 3×12. 2 min rest
- Face pulls. 3×10. 1.5 min rest
- Preacher curls. 3×8. 2 min rest
Notes
I don’t do any warmups on this day as I don’t lift any heavy weights. I don’t go for progressive over load only for the face pulls. Side note: for lat pull down all the sets are close grip with the last set being lose underhand.
Legs (day 6)
- Sumo deadlifts. 4×4. 3 min rest
- Break 4 min
- squats. 3×12. 3 min rest
- Leg press. 3×15. 3 min rest
- calve raises. 3×20. 2 min rest
Notes
For my sumo deadlift I do 70% and then 80% warmups. I go for progressive overload on all my exercises today. Side note: go for lighter weights on the squat as your leg will already be tired form the sumo deadlifts. For the last 5 reps of the leg press do then slower so you feel the burn more
Gym gains 