By following this workout plan, you agree to our medical disclaimer.
Workout plan 1
Day1: Chest, Calves, Lower abs, Cardio
-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
-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
-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
-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
(You may prefer to use the straps for hanging leg raises if you chose them over the captain’s chair for lower abs)
-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:
Click here to get started on day 2