By following this workout plan, you agree to our medical disclaimer.

Workout plan 1

Day1: Chest, Calves, Lower abs, Cardio

Warm up

-start off with 5 minutes of cardio of your choice

-move into some rotator cuff stretches, followed by some chest stretches

-warm-up set of 1/3 of your working weight for flat bench press for approximately 10 reps

-move into another set of rotator cuff stretches and then some chest stretches

-warm-up set of 2/3 of your working weight for flat bench press for approximately 10 reps

-take about a minute rest

Strength Set

-3 working sets of flat bench in the 5-8 rep range.

-take approximately 1-1 1/2 min rest in between sets

-immediately following your 3rd and final set, do 1 set of 1/2 your working weight of seated calf raise, followed by a calf stretch.

-take about a minute to minute rest

Triset

-3 total sets of 10-12 reps

-incline dumbbell press + -seated calf raise + peck deck

-take only 30-45 seconds rest in between sets.

Some people may prefer to use a machine calf raise

machine calf raises

Lower Abs

-3 sets on the captain chair for 10-12 reps (ideally to failure each set)

-you can do hanging leg raises instead if you don’t have access to a captain’s chair

lower abs

(Captain’s chair)

hanging leg raises

(You may prefer to use the straps for hanging leg raises if you chose them over the captain’s chair for lower abs)

Cardio

-finish off your workout with 15 minutes of cardio of your choice.

Here is a pdf version of the workout plan if you wish to print out a copy of it:

Day 1 PDF

Click here to get started on day 2