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This is the training routine the first month.
Should last one month
Machine Leg Press
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Cable Elevated Row
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Bent-Over Reverse Fly
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Machine Leg Press
|
3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Deadlift
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Cable Elevated Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Bent-Over Reverse Fly
|
3x8 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tricep Extension (Supine)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 60s
|
Machine Leg Press
|
3x8 reps |
rest: 60s
|
||
Barbell Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Cable Elevated Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Bent-Over Reverse Fly
|
3x8 reps |
rest: 60s
|
||
Dumbbell Hammer Curl (Cross Body)
|
3x8 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tricep Extension (Supine)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 60s
|