Forging Fitness

Workout Name : Forging Fitness

Shared By : GACheesehead

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 3 / 270

Average Rating

100

Based upon 1 vote(s)

 

Description

No time to stick to a split routine?
Try this simple, yet challenging beginner's program to reach your fitness goals!
This full body benchmark workout is great for anyone looking to add muscle and cut fat.
It's an effective way to build basic strength and improve your physique in only 3-4 hours per week.
Use the balanced plan as a circuit to keep your heart rate up.

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ANY Increase weight by 10% monthly and repeat the cycle
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 3 Progress Chart

Back

Cable Standing Row Cable Standing Row 60 sec 15 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 10 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 25 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 15 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 15 3 Progress Chart

Abs

Cable Standing Crunch Cable Standing Crunch 60 sec 15 3 Progress Chart
ANY Lose weight, build muscle anywhere
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Sit Squat Sit Squat 60 sec 10 3 Progress Chart

Chest

Wide Hand Pushup Wide Hand Pushup 60 sec 10 3 Progress Chart

Upper Legs

Bodyweight Walking Lunge Bodyweight Walking Lunge 60 sec 10 3 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 60 sec 10 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Upper Legs

Star Jump Star Jump 60 sec 10 3 Progress Chart