WARM UPS
Foam Roller
Machine push/pull
Light Weight Dumbell Flexibility
Resistance Band
Dynamic Stretching
Push Day- Chest, Shoulders & Triceps
Barbell Bench Press: 3 sets x 8-10 reps
Dumbbell Shoulder Press: 3 sets x 8-10 reps
Incline Dumbbell Flyes: 3 sets x 10-12 reps
Triceps Dips: 3 sets x 10-12 reps
Lateral Raises: 3 sets x 12-15 reps
Triceps Pushdowns: 3 sets x 10-12 reps
Pull Day- Back, Bisceps & Traps
Deadlifts: 3 sets x 5 reps
Pull-ups or Lat Pulldowns: 3 sets x 8-10 reps
Barbell Rows: 3 sets x 8-10 reps
Face Pulls: 3 sets x 12-15 reps
Dumbbell Bicep Curls: 3 sets x 10-12 reps
Hammer Curls: 3 sets x 10-12 reps
Leg Day
Squats: 3 sets x 8-10 reps
Romanian Deadlifts: 3 sets x 8-10 reps
Leg Press: 3 sets x 10-12 reps
Walking Lunges: 3 sets x 12-15 reps (each leg)
Leg Curls: 3 sets x 10-12 reps
Calf Raises: 3 sets x 15-20 reps
Notes
Perform each exercise with proper form, focusing on controlled movements and a full range of motion.
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. If you're new to weight training, start with lighter weights and gradually increase as you become stronger.
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.
