14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS

Transcription

1 14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS 1

2 SECTION PAGE Legal Notice 3 Disclaimer 4 About The Program 5 14 Day Overview 6 Week 1 7 Week 2 12 Warmup Stretches 17 2

3 LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any time that the contents within are accurate due to the determination of each individual partaking in this plan. While all attempts have been made to verify information provided in this plan, the Publisher assumes no responsibility for errors, omissions, or contrary interpretation of the subject matter herein. Any perceived slights of specific persons, peoples or organisations are unintentional. In workout plans, like anything else in life, there are no guarantees of results that can be achieved. Readers are cautioned to rely on their own judgement about their ability to follow the routines set about in this plan and should always seek the advice of a trained medical professional such as a doctor, dietician or physician. This workout plan is not intended for use as the sole source of health and nutrition fitness or weight training advice or as a substitute for any sound professional medical advice. All readers and users of this plan are advised to seek the services/advice of a trained medical professional such as a doctor, dietician or physician. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents. You are encouraged to print the full plan for easy reading. 3

4 DISCLAIMER The materials and content contained in this workout plan are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Users of The 14 Day Introductory Routine should not rely exclusively on information provided in this workout plan for their own health needs. All specific medical questions should be presented to your own health care provider. Live For Gym makes no warranties or representations, express or implied, as to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services or other information contained or referenced in this 14 day plan. Live For Gym does not assume any risk for your use of this workout plan. Users of this workout plan should be aware that the materials and content contained in this plan are only updated periodically; such materials or content may not contain the most recent information available. Live For Gym reserves the right to update or change information contained in this workout at any time. In consideration for your use of and access to this workout plan, you agree that in no event will Live For Gym or any other party involved in creating, producing or delivering this plan or any site linked to this plan, be liable to you in any manner whatsoever for any decision made or action or non-action taken by you in reliance upon the information provided through this workout plan 4

5 ABOUT THE PROGRAM This plan will focus on different muscle groups on different days. This routine is to be followed for 2 weeks after which progress will be reviewed and a new routine can be followed. Exercise to be done over a 5 day period for a minimum of 1 hour. Each session must include 20 minutes of HIIT training on either the treadmill, exercise bike or elliptical trainer. This involves moving at a steady pace for 2-3 minutes, followed by 30 second bursts of maximum activity and then returning to normal, steady pace. The recommended weights can be increased or decreased if necessary. When weight training, rest should be no longer than 60 seconds (aim for 45) Remember 5 days a week, each morning if possible, whether training in gym or not to do the following: 1. Push-ups to failure. 3 sets 2. Abdominal crunch to failure. 3 sets x squats (add light hand weights if desired) 3 sets 5

6 14 DAY OVERVIEW WEEK DAY DAY DAY DAY DAY DAY DAY LEGS SHOULDERS ABS & CALVES REST CHEST & TRICEPS BACK & BICEPS REST LEGS SHOULDERS REST CHEST & TRICEPS BACK & BICEPS ABS & CALVES REST 6

7 WEEK 1 LEGS Day 1 Session N/A Squats Body Weight / 1 sets / 20 reps body weight 30sec Basic Dumbbells 3 sets / 20 reps dumbbells (6kg) Side Cable Leg Raises Cables 4 sets / 10 reps each leg 30sec Basic (***) Back Cable Leg Raises Cables 4 sets / 20 reps 30sec Basic (***) Farmers Walk (****) Dumbbells 4 sets / 20 reps 30sec Basic Equipment Time Workload/Training Approach Target Training Zone Rower (**) 20 mins HIIT Fat Burning (***) Start with a low weight for first set warm-up and then increase by one plate each set. (****) Try and walk a minimum of 6ms. Keep your back perfectly straight. Do NOT twist your back in any way. When you need to turn around. Stand straight and turn with your feet only keeping your entire body rigid and straight. 7

8 WEEK 1 SHOULDERS Day 2 Session N/A Seated Shoulder Press Barbell 1 sets / 20 reps Warm-up 30sec Basic 3 / 12 reps Cable Upright Rows Cables 4 sets / 20 reps 30sec Basic Lateral Raises Dumbbell 4 sets / 20 reps 30sec Basic Reverse Flyze Dumbbell 4 sets / 20 reps 30sec Basic Equipment Time Workload/Training Target Training Zone Approach Rower (**) 20 mins HIIT Fat Burning 8

9 WEEK 1 ABS & CALVES Day 3 Session N/A Bicycle Crunches Body Weight 3 sets / 20 reps 30sec Basic Calf Raises (***) Smith Machine 6 sets / 20 reps 1min Basic Equipment Time Workload/Training Target Training Zone Approach Rower ** 5mins Anaerobic RPE 3 Cardio Vascular Russian Twists Medicine Ball 3 sets / 20 reps Side Plank Body Weight 3 sets / 45 seconds each side (***) Place 2 disks or aerobics board on the floor inside the Smith Machine. Step onto the disk/board with the front part of your feet leaving your heel and lower part hanging over the disk/board. Lift yourself up by standing on your toes. Contract fully at the top. Slow and strict range of motion. 9

10 WEEK 1 CHEST & TRICEPS Day 5 Session N/A Flat Flyze Dumbbell 1 set / 30 rep warm up 30sec Basic 3 sets / 12 reps Incline Cable Flyze Cable 4 sets / 12 reps 30sec Basic Tricep Kick Backs Dumbbell 4 sets / 12 reps 30sec Basic Tricep Rope Push Down Cable 4 sets / 12 reps 30sec Basic Equipment Time Workload/Training Target Training Zone Approach Rower ** 5mins Anaerobic RPE 3 Cardio Vascular Plank Body Weight 3 sets / 1min holds 10

11 WEEK 1 BACK & BICEPS Day 6 Session N/A Stiff Legged Deadlifts Barbell 1 set / 30 rep warm up 30sec Basic 3 sets / 12 reps Wide Row Dumbbells 4 sets / 12 reps 30sec Basic One Arm Row Dumbbell 4 sets / 12 reps 30sec Basic Straight Arm Pull Cables 4 sets / 12 reps 30sec Basic Down Double Bicep Curls Cables 4 sets / 12 reps 30sec Basic Alternating Bicep Curls Dumbbells 4 sets / 12 reps 30sec Basic Equipment Time Workload/Training Target Training Zone Approach Rower ** 5mins Anaerobic RPE 3 Cardio Vascular 11

12 WEEK 2 LEGS Day 1 Session N/A Squats Body Weight / 1 sets / 20 reps body weight 30sec Basic Dumbbells 3 sets / 20 reps dumbbells (6kg) Side Cable Leg Raises Cables 4 sets / 10 reps each leg 30sec Basic (***) Back Cable Leg Raises Cables 4 sets / 20 reps 30sec Basic (***) Farmers Walk (****) Dumbbells 4 sets / 20 reps 30sec Basic Equipment Time Workload/Training Approach Target Training Zone Rower (**) 20 mins HIIT Fat Burning (***) Start with a low weight for first set warm-up and then increase by one plate each set. (****) Try and walk a minimum of 6ms. Keep your back perfectly straight. Do NOT twist your back in any way. When you need to turn around. Stand straight and turn with your feet only keeping your entire body rigid and straight. 12

13 WEEK 2 SHOULDERS Day 2 Session N/A Seated Shoulder Press Barbell 1 sets / 20 reps Warm-up 30sec Basic 3 / 12 reps Cable Upright Rows Cables 4 sets / 20 reps 30sec Basic Lateral Raises Dumbbell 4 sets / 20 reps 30sec Basic Reverse Flyze Dumbbell 4 sets / 20 reps 30sec Basic Equipment Time Workload/Training Target Training Zone Approach Rower (**) 20 mins HIIT Fat Burning 13

14 WEEK 2 CHEST & TRICEPS Day 4 Session N/A Flat Flyze Dumbbell 1 set / 30 rep warm up 30sec Basic 3 sets / 12 reps Incline Cable Flyze Cable 4 sets / 12 reps 30sec Basic Tricep Kick Backs Dumbbell 4 sets / 12 reps 30sec Basic Tricep Rope Push Down Cable 4 sets / 12 reps 30sec Basic Equipment Time Workload/Training Target Training Zone Approach Rower ** 5mins Anaerobic RPE 3 Cardio Vascular Plank Body Weight 3 sets / 1min holds 14

15 WEEK 2 BACK & BICEPS Day 5 Session N/A Stiff Legged Deadlifts Barbell 1 set / 30 rep warm up 30sec Basic 3 sets / 12 reps Wide Row Dumbbells 4 sets / 12 reps 30sec Basic One Arm Row Dumbbell 4 sets / 12 reps 30sec Basic Straight Arm Pull Cables 4 sets / 12 reps 30sec Basic Down Double Bicep Curls Cables 4 sets / 12 reps 30sec Basic Alternating Bicep Curls Dumbbells 4 sets / 12 reps 30sec Basic Equipment Time Workload/Training Target Training Zone Approach Rower ** 5mins Anaerobic RPE 3 Cardio Vascular 15

16 WEEK 2 ABS & CALVES Day 6 Session N/A Crunches Exercise Ball 3 sets / 20 reps 30sec Basic Leg Raises Body 3 sets / 20 reps 1min Basic Equipment Time Workload/Training Target Training Zone Approach Rower ** 5mins Anaerobic RPE 3 Cardio Vascular Front Plank Body Weight 3 sets / 1min hold (***) Place 2 disks or aerobics board on the floor inside the Smith Machine. Step onto the disk/board with the front part of your feet leaving your heel and lower part hanging over the disk/board. Lift yourself up by standing on your toes. Contract fully at the top. Slow and strict range of motio 16

17 WARMUP STRETCHES Standing Lower Back Stretch Hold for seconds at point of stretch. Repeat twice Standing Triceps Stretch Hold for seconds at point of stretch. Repeat twice Standing Gastrocnemius Stretch Hold for seconds at Lumbar Spine Lateral Flexion Hold for seconds at point of stretch. Repeat twice Standing Quadriceps Stretch Hold for seconds at point of stretch. Repeat twice Standing Pectoral Stretch Hold for seconds at point of stretch. Repeat twice 17

18 Lying Hamstring Stretch Hold for seconds at point of stretch. Repeat twice Glute Stretch Hold for seconds at point of stretch. Repeat twice Hip Flexor Stretch Hold for seconds at point of stretch. Repeat twice Posterior Shoulder Stretch Hold for seconds at point of stretch. Repeat twice Cool Down Stretches in addition to above: PNF = proprioceptive neuromuscular facilitation Lay Down PNF Hamstring Stretch Hold at point of stretch of 10 seconds, release and repeat for 10 seconds at a further stretch point. Repeat again for a further 10 seconds. Lay PNF Quad stretch Hold at point of stretch of 10 seconds, release and repeat for 10 seconds at a further stretch point. Repeat again for a further 10 seconds. Standing PNF Pectoral Stretch Hold at point of stretch of 10 seconds, release and repeat for 10 seconds at a further stretch point. Repeat again for a further 10 seconds. 18