Best Beginner's Workout Routine


7-Day Intro to Weight Training Fitness Plan

The Intro to Weight Training Plan

What to Do:You’ll have 6 days of workouts and 1 recovery day. In each workout, you’ll learn essential moves and lifts. When it comes to lifting, quality beats quantity! Complete all 7 days of workouts in a row, doing all the sets prescribed. You can then repeat the 7-day plan, or move on to another challenge like the14-Day HIIT Cardio Challenge.

Keep in mind that proper form iscrucial! Below, we’ve included videos showing how to perform each exercise. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Day 1: Push

Complete 4 sets of 12 reps each.

1. Dumbbell Bench Press
2. Incline Dumbbell Bench Press
3. Shoulder Press
4. One-Arm Overhead Tricep Extension(12 reps per arm)

Day 2: Pull

Complete 4 sets of 12 reps each.

1. One-Arm Dumbbell Row(12 reps per arm)
2. Cable Tricep Pull-Downs
3. Lateral Pull Down
4. Side Lateral Raise

Day 3: Legs

Complete 4 sets of 12 reps each.

1. Goblet Squat(complete 24 reps per set instead of 12)
2. Bulgarian Split Squat(12 reps per leg)
3. Single-Leg Deadlifts(12 reps per leg)
4. Leg Press
5. Leg Curls

Day 4: Rest Day

Stretch it out! Try the Total-Body Exercises for Increased Flexibility.

Day 5: Cardio

Complete 4 sets of 24 reps each.

1. Mountain Climbers
2. Skaters
3. Burpees
4. Walking Lunges(24 reps per leg)

Day 6: Abs

Complete 4 sets of 24 reps.

1. Dumbbell Russian Twist
2. Side Bends
3. Leg Lifts
4. Toe Touches
5. Straight Leg Sit Ups

Day 7: Legs

Complete 4 sets of 24 reps.

1. Goblet Squat
2. Bulgarian Split Squat(24 reps per leg)
3. Single-Leg Deadlifts(24 reps per leg)
4. Leg Press
5. Leg Curls

Instructional Videos

Dumbbell Bench Press

Incline Dumbbell Bench Press

Shoulder Press

One-Arm Overhead Tricep Extensions

One-Arm Dumbbell Row

Cable Tricep Pulldowns

Lateral Pull Down

Side Lateral Raises

Goblet Squat

Bulgarian Split Squat

Single-Leg Deadlifts

Leg Press

Leg Curls

Mountain Climbers

Skaters

Burpees

Walking Lunges

Dumbbell Russian Twist

Side Bends

Leg Lifts

Toe Touches

Straight Leg Sit Ups

You can doanythingfor 7 days so why not do something that can improve your life! This 7-day intro to weight training will set you up for success.





Video: Cole’s 7 Day A Week FULL BODY Training Philosophy

7-Day Intro to Weight Training Fitness Plan
7-Day Intro to Weight Training Fitness Plan images

2019 year
2019 year - 7-Day Intro to Weight Training Fitness Plan pictures

7-Day Intro to Weight Training Fitness Plan forecast
7-Day Intro to Weight Training Fitness Plan recommendations photo

7-Day Intro to Weight Training Fitness Plan pictures
7-Day Intro to Weight Training Fitness Plan pictures

7-Day Intro to Weight Training Fitness Plan 7-Day Intro to Weight Training Fitness Plan new picture
7-Day Intro to Weight Training Fitness Plan new picture

images 7-Day Intro to Weight Training Fitness Plan
images 7-Day Intro to Weight Training Fitness Plan

Watch 7-Day Intro to Weight Training Fitness Plan video
Watch 7-Day Intro to Weight Training Fitness Plan video

Communication on this topic: 7-Day Intro to Weight Training Fitness Plan, 7-day-intro-to-weight-training-fitness-plan/
Forum on this topic: 7-Day Intro to Weight Training Fitness Plan, 7-day-intro-to-weight-training-fitness-plan/ , 7-day-intro-to-weight-training-fitness-plan/

Related News


SHAUNS California Eyewear: SS14 Collection
How to Choose a Puppy
The New Handbag Label That Wont Break the Bank Has Just Landed
Alexa Chung on Her Teenage Modeling Days: I Stripped For CreepyMen’
7 Things Heart Doctors Tell Their Friends
How to Take Action to Abolish the Death Penalty
Model Who Ate Just 500 Calories a Day Shares Inspiring Photo of Weight Gain After Leaving the Industry
15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters
8 Foods That Are Ruining Your Skin Without You KnowingIt
How long will the Duchess of Cambridge be in labour for




Date: 10.12.2018, 00:52 / Views: 55342