WARM UPS
Foam Roller
Machine push/pull
Light Weight Dumbell Flexibility
Resistance Band
Dynamic Stretching
Day 1- Chest
Bench Press: 4 sets x 8-10 reps
Incline Dumbbell Press: 4 sets x 8-10 reps
Chest Flyes: 3 sets x 10-12 reps
Push-Ups: 3 sets to failure
Day 2- Back
Deadlifts: 4 sets x 5 reps
Pull-Ups: 4 sets x 8-10 reps
Bent-Over Barbell Rows: 4 sets x 8-10 reps
Seated Cable Rows: 3 sets x 10-12 reps
Day 3- Shoulders
Seated Dumbbell Shoulder Press: 4 sets x 8-10 reps
Lateral Raises: 4 sets x 10-12 reps
Front Raises: 3 sets x 10-12 reps
Face Pulls: 3 sets x 12-15 reps
Day 4- Arms
Barbell Bicep Curls: 4 sets x 8-10 reps
Skull Crushers: 4 sets x 8-10 reps
Hammer Curls: 3 sets x 10-12 reps
Tricep Rope Pushdowns: 3 sets x 10-12 reps
Day 5- Legs
Squats: 4 sets x 8-10 reps
Romanian Deadlifts: 4 sets x 8-10 reps
Leg Press: 3 sets x 10-12 reps
Leg Curls: 3 sets x 10-12 reps
Calf Raises: 4 sets x 12-15 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.
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.
