Here’s your workout plan for a MONTH.
(For this month, you will focus on the full body strength.)
First thing you need to do when you’re about to start lifting, do some static
stretching to specific body you will hit, for example, if legs, do some leg raises, butterfly
stretch, cow stretch, and many more. It is important to stretching first before lifting to
avoid injury, okay?
So, here are some workouts plan you will do for a week. Bear with this hehehe.
Day 1.
Exercise Picture Sets Repetitions
Romanian 4 6–8
Deadlift
(Lift only
lightweights)
Leg Press 3 10 – 12
(Start with
lightweights then
later add some
weights)
Bench Press 3 6–8
(Start with
lightweights)
Cable Row 3 10 – 12
(Start with
lightweights)
Barbell Lunges 3 10 – 12
Barbell Hip 2 10 – 15
thrust.
(Lift only you can,
and later add some
weights)
*If cannot perform workout, add some reps to others workout.
Day 2.
Exercise Pictures Sets Repetitions
Barbell Back 4 6–8
Squat
(Start with
lightweights
Leg Curl 3 10 – 12
Machine
(Start with
lightweights)
Barbell Rows 3 6–8
(Start with
lightweights)
Lateral Raises 3 10 – 12
(Start with 5 pounds)
Level only on your
chin when raising.
Kettlebell Swing 2 20 – 25
Glute Kickbacks 2 30 each leg
*If cannot perform workout, add some reps to others workout.
Day 3.
REST DAY AND MONITOR EATING.
Day 4.
Exercise Picture Sets Repetitions
Hip Thrusts 4 6–8
(Lift only you can,
and later add some
weights)
Goblet Squat 3 10 – 15
Lat Pull Down 3 8 – 12
(Lift only
lightweights)
Barbell Shoulder 3 6–8
Press
Dumbbell Curl 2 12
Cable Tricep 2 12
Extension
*If cannot perform workout, add some reps to others workout.
Day 5.
Exercise Pictures Sets Repetitions
Barbell Back 4 6–8
Squat
(Start with
lightweights
Leg Curl 3 10 – 12
Machine
(Start with
lightweights)
Barbell Rows 3 6–8
(Start with
lightweights)
Lateral Raises 3 10 – 12
(Start with 5 pounds)
Level only on your
chin when raising.
Kettlebell Swing 2 20 – 25
Glute Kickbacks 2 30 each leg
Day 6.
REST DAY / MONITOR EATING.
Day 7.
CARDIO IN THE MORNING. THEN, REST.
I LOVE YOU SO MUCH!