Fitness
schedule
Derping
online I found this Dutch website www.fitnessjunk.nl
where I could find a schedule for beginners, especially designed for women. I’ll
just start with doing this program. The program is based on three days. I want
to add one day of cardio with that or maybe a group lesson. It’s a full body
work out so no leg day or anything. I think this is a great way to start and
when I’m more in shape (true couch potato here!) I will get to more advanced work
outs. This is the schedule:
Day 1 (Monday)
What? Sets How many
45 Degree Leg Press 3 20
Seated Row 3 20
Chest Dips 2 20
Upright Barbell Row 2 20
Cable Curl 2 20
Triceps Extension 2 20
Cross Body Crunch 3 60 seconds
Day 2 (Wednesday)
What? Sets How many?
Squat 3 15
Seated Calf Raise 2 25
Lat Pull Down 3 20
Dumbbell Flys 3 20
Triceps Kickback 2 20
Standing Dumbbell Curl 2 20
Cable Crunch 2 max
45 Degree Leg Press 3 20
Seated Row 3 20
Chest Dips 2 20
Upright Barbell Row 2 20
Cable Curl 2 20
Triceps Extension 2 20
Cross Body Crunch 3 60 seconds
Day 2 (Wednesday)
What? Sets How many?
Squat 3 15
Seated Calf Raise 2 25
Lat Pull Down 3 20
Dumbbell Flys 3 20
Triceps Kickback 2 20
Standing Dumbbell Curl 2 20
Cable Crunch 2 max
Day 3
(Friday)
What? Sets How many?
Lunges 4 10 every leg
Wide Grip Pull up 3 max
Back Extension 3 20
Barbell Bench Press 3 20
Standing Barbell Curl 3 20
Close Grip Bench Press 3 20
Horizontal Leg Raise 2 max
What? Sets How many?
Lunges 4 10 every leg
Wide Grip Pull up 3 max
Back Extension 3 20
Barbell Bench Press 3 20
Standing Barbell Curl 3 20
Close Grip Bench Press 3 20
Horizontal Leg Raise 2 max
Well, this
is the work out. Being a complete rookie at the gym I’ll try to break down the exercises.
Not only for me but also for you. Any comments on this work out? I’d love to
hear some tips.