WARM UPS
Foam Roller
Machine push/pull
Light Weight Dumbell Flexibility
Resistance Band
Dynamic Stretching
Day 1: Chest and Back
Day 2: Shoulders and Arms
Military Press: 5 sets x 6-8 reps
Lateral Raises: 4 sets x 8-10 reps
Front Raises: 4 sets x 10-12 reps
Barbell Curls: 5 sets x 6-8 reps
Hammer Curls: 4 sets x 8-10 reps
Tricep Dips: 5 sets x 6-8 reps
Skull Crushers: 4 sets x 8-10 reps
Squats: 5 sets x 6-8 reps
Leg Press: 4 sets x 8-10 reps
Lunges: 4 sets x 10-12 reps (each leg)
Leg Curls: 5 sets x 6-8 reps
Calf Raises: 4 sets x 10-12 reps
Notes
Perform each exercise with proper form and control.
Rest for 60-90 seconds between sets.
Warm up adequately before starting the workout and cool down/stretch afterwards to prevent injury and promote recovery.
Adjust the weight and reps based on your fitness level and goals.
Bench Press: 5 sets x 6-8 reps
Incline Dumbbell Press: 4 sets x 8-10 reps
Dumbbell Flyes: 4 sets x 10-12 reps
Pull-Ups: 5 sets x 6-8 reps
Barbell Rows: 4 sets x 8-10 reps
Deadlifts: 5 sets x 6-8 reps
Day 3: Legs
COACHES
These basic weight training programs, while effective, serve as general templates and may not address the unique needs and goals of every individual. It is important to recognize that personalized coaching is essential for optimal results. At Szeefit, we strongly recommend enrolling in our paid coaching services to receive tailored guidance from our expert coaches. Personalized coaching ensures that your workouts are customized to your specific fitness levels, goals, and any individual concerns, providing you with the most effective and safe training experience. Join us and take the next step towards achieving your best self with the support and expertise of our dedicated coaching team.
