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Beginner Hard Strength Routine

The document outlines a beginner hard strength training and lab routine for a week, detailing specific workouts for each day along with cardio activities. It includes structured exercises for back, legs, and chest, with guidance on rest, weight progression, and warm-up/cool-down practices. Additionally, it provides a daily schedule for lab activities and personal time management.

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phdpragyasingh
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2 views2 pages

Beginner Hard Strength Routine

The document outlines a beginner hard strength training and lab routine for a week, detailing specific workouts for each day along with cardio activities. It includes structured exercises for back, legs, and chest, with guidance on rest, weight progression, and warm-up/cool-down practices. Additionally, it provides a daily schedule for lab activities and personal time management.

Uploaded by

phdpragyasingh
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Beginner Hard Strength Training + Lab Routine

Day Timing Workout Plan Cardio


Monday 19:00–19:50 Back Day (Beginner 30 min incline
Hard) treadmill
Tuesday 19:00–19:50 Shoulder & Neck 30 min light walk
Physio
Wednesday 19:00–19:50 Zumba Exercise/Cardio Included in class
Class
Thursday 19:00–19:50 Leg Day (Beginner 30 min cycling
Hard)
Friday 16:00–17:00 Fight/Cardio Included in class
Session
Saturday Lab Meeting Day Recovery / Optional 20–30 min
Stretching walk
Sunday 20:00–20:50 Latin Chest Day (Beginner Dance cardio
Dance Hard) + Dance

Monday – Back Day (Hard Beginner)


Lat Pulldown – 4 × 12

Seated Cable Row – 4 × 12

Single-arm Dumbbell Row – 3 × 12

Straight Arm Pulldown – 3 × 15

Face Pulls – 3 × 15

Hyperextension – 3 × 12

Plank – 3 × 45 sec

Thursday – Leg Day (Hard Beginner)


Goblet Squats – 4 × 12

Romanian Deadlift – 4 × 10

Walking Lunges – 3 × 14

Leg Press – 4 × 12

Bulgarian Split Squats – 3 × 10

Calf Raises – 4 × 20

Mountain Climbers – 3 × 30 sec


Sunday – Chest Day (Hard Beginner)
Chest Press – 4 × 12

Incline Dumbbell Press – 4 × 10

Push-ups/Incline Push-ups – 3 × 12

Cable Fly – 3 × 15

Dumbbell Pullover – 3 × 12

Tricep Pushdown – 4 × 12

Side Plank – 3 × 45 sec

Training Notes
Rest between sets: 45–60 sec

Increase weights gradually every 2–3 weeks

Focus on form first, then heavier weights

Warm up 5–10 min before workouts

Stretch after every session

Avoid heavy overhead exercises due to neck/shoulder physio

Daily Routine Around Lab


Activity Time
Wake up 7:00–7:30 AM
Lab 9:00 AM – 6:30 PM
Dinner/Snack 6:30–7:00 PM
Workout/Gym 7:00–8:30 PM
Relax 8:30–9:30 PM
Sleep 11:00–11:30 PM

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