Weight Training

                                           30 DAYS TO GETTING TONED AND SCULPTED

A beginner’s pass to bodybuilding in 4 weeks where you will truley be tested. The  first month of training will be CHALLENGING, but not so challenging as to cause injury, and progressive in such a way that each week you’ll improvise to different exercises, higher volume and more intensity. After four weeks a visible amount of muscle will be noticed on your body frame. Graduating with this 4 week pass you’ll look sexy/ripped with your shirt off.
Not just for beginners who have never touched a weight before, but works well for anyone who has been absent from workout without leave (AWOL). Even if you have been away for a period of Six months to a year, you will get fit in 4 weeks, PROMISE!!!

THE FIRST WEEK:

Easy chapter to begin where you will focus on whole body workout, where all big muscles will be trained. starting at a gradual pace in this week i.e 3 days a week program, you can select your days and take rest in following days.
a combination of free weights and machine weights are a good way to challenge the muscles, especially the large ones which would be a stepping stone towards a more advanced levels in the comming times. Here you would be using similar programs like hypertrophy and reverse pyramids used by advanced bodybuilders

THE SECOND WEEK:

this week will find you training 4 days instead of 3 days in the first week and these days will be combined 2 day work. it means you will workout on monday and tuesday, take rest on wednesday, train thursday and friday then take saturday and sunday off.
with addition of maximum reps in the third set we see a different approach than the first week, in terms of building muscular endurance and safeguarding against any injury that could hinder mass progression in the weeks to come. plus multiple joint and single joint exercises for better improvement are highlighted.

THE THIRD WEEK:

this week will see us working 6 days in the gym and just getting a day off. its refered to as three day training split. we divide the pushing muscles and pulling muscles and legs in 3 day split. pushing muscles on monday i.e. chest, shoulders and triceps, tuesday will see us doing the pull muscles i.e. back and bisceps and wednesday would be total dedication to legs and repeat the cycle again. one more new exercise is added to all the muscles groups.

THE FINAL WEEK ( FOURTH WEEK )

this week will make us work 4 days in gym. its a four way split, each body part here is trained just once except for the abs and calves, they are trained twice, abs and calves need more attention for size than other bady parts. higher volume giving large amounts of attention to each muscle is followed by high level body builders, so we train like them for gains. overloading the muscles for optimum growth is the statement here



WEEK 1: FULL BODY WORKOUT- DAY 1 ( 9 EXERCISES)

EXERCISE	SETS	REPS
DUMBELL BENCH PRESS	3	8,10,12
LAT PULLDOWN	3	8,10,12
OVERHEAD DUMBELL PRESS	3	8,10,12
LEG PRESS	3	8,10,12
LYING LEG CURL	3	8,10,12
ROPE TRICEP PRESSDOWN	3	8,10,12
BARBELL BICEPS CURL	3	8,10,12
STANDING CALF RAISE	3	8,10,12
ABS CRUNCHES	3	15 EACH SET

DAY 2: REST/RECOVER/REPAIR

DAY 3: FULL BODY WORKOUT REPEAT ( LIKE DAY 1)

DAY 4: REST/RECOVER/REPAIR

DAY 5: FULL BODY WORKOUT REPEAT (LIKE DAY 1 & 3)

DAY 6 & 7 : REST/RECOVER/REPAIR
 
FIRST WEEK SUCCESFULLY COMPLETED





DAY 8: UPPER BODY WORKOUT (11 EXERCISES IN TOTAL)

EXERCISE	SETS	REPS
BARBELL BENCH PRESS	3	10,12,15
DUMBBELL FLY	3	10,12,15
BARBELL BENT OVER ROW	3	10,12,15
LAT PULLDOWN	3	10,12,15
OVERHEAD DUMBELL PRESS	3	10,12,15
LATERAL RAISE	3	10,12,15
BARBELL BICEPS CURL	3	10,12,15
MACHINE PREACHER CURL	3	10,12,15
LYING EZ BAR TRICEP EXT	3	10,12,15
ROPE TRICEP PRESSDOWN	3	10,12,15
ABS CRUNCHES	3	15-20 REPS EACH SET

 DAY 9: LOWER BODY WORKOUT ( 6 EXERCISES IN TOTAL)

EXERCISE	SETS	REPS
LEG PRESS	3	10,12,15
LEG EXTENSION	3	10,12,15
LYING LEG CURL	3	10,12,15
SEATED LEG CURL	3	10,12,15
STANDING CALF RAISE	3	15-20 REPS EACH SET
SEATED CALF RAISE	3	15-20 REPS EACH SET

DAY 10: REST/RECOVER/REPAIR

DAY 11: UPPER BODY WORKOUT REPEAT ( LIKE DAY 8)

DAY 12: LOWER BODY WORKOUT REPEAT ( LIKE DAY 9)

DAY 13 & 14: REST/RECOVER/REPAIR

 
2 WEEKS REACHED - CONGRATS ( YOU WILL FEEL BETTER AND STRONGER BY NOW WITH NOTICABLE RESULTS) 




DAY 15: (6 EXERCISES) PUSH MUSCLES

EXERCISE	SETS	REPS
INCLINE BARBELL BENCH PRESS	4	10,10,12,15
DUMBELL BENCH FLYE	4	10,10,12,15
OVERHEAD DUMBBELL PRESS	4	10,10,12,15
SMITH MACHINE UPRIGHT ROW	4	8,8,10,12
LYING EX BAR TRICEP EXTENSION	3	10,12,15
DUMBELL TRICEP KICKBACK	3	10,12,15

DAY 16: ( 6 EXERCISES) PULL MUSCLES

EXERCISE	SETS	REPS
BARBELL UPRIGHT ROW	4	8,8,10,12
SINGLE ARM DUMBELL ROW	4	8,8,10,12
INCLINE DUMBBELL BICEP CURL	4	8,8,10,12
MACHINE PREACHER CURL	4	8,8,10,12
REVERSE CRUNCH	3	15-20 REPS EACH SET
ABS CRUNCHES	3	15-20 REPS EACH SET

DAY 17: ( 6 EXERCISES) LEG DAY

EXERCISE	SETS	REPS
BACK SQUAT	4	8,8,10,12
LEG PRESS	4	8,8,10,12
SEATED LEG CURL	4	8,8,10,12
ROMANIAN DEADLIFT	4	8,8,10,12
STANDING CALF RAISE	3	25 REPS EACH SET
SEATED CALF RAISE	3	25 REPS EACH SET

DAY 18: PUSH EXERCISES REPEAT ( LIKE DAY 15)

DAY 19: PULL MUSCLES REPEAT ( LIKE DAY 16)

DAY 20 : LEG DAY ( LIKE DAY 17)

DAY 21: REST /RECOVER/REPAIR




DAY 22: CHEST/TRICEPS/CALF- 8 EXERCISES

EXERCISE	SETS	REPS
INCLINE BARBELL BENCH PRESS	5	10
DUMBBELL BENCH PRESS	5	8,8,10,10,12
DUMBBELL FLYE	5	8,8,10,10,12
ROPE TRICEP PRESSDOWN	4	10,10,12,12
DUMBELL LICKBACKS	3	10
LYING EZBAR TRICEPS	3	10
STANDING CALF RAISE	3	25
SEATED CALF RAISE	3	25

DAY 23: LEGS AND ABS - 8 EXERCISES

EXERCISE	SETS	REPS
BACK SQUAT	5	10
LEG PRESS	5	8,8,10,10,12
LEG EXTENSION	5	8,8,10,10,12
LYING LEG CURL	3	8,10,12
ROMANIAN DEAD LIFT	3	8,10,10
REVERSE CRUNCH	2	20
CRUNCH	2	20

DAY 24: REST/RECOVER/REPAIR




DAY 25: SHOULDER AND CALVES

EXERCISE	SETS	REPS
OVERHEAD DUMBBELL PRESS	4	12
SMITH MACHINE UPRIGHT ROW	3	8,10,12
LATERAL RAISE	3	10
SEATED CALF RAISE	10	10

 

DAY 26: BACK/BICEPS/ABS

EXERCISE	SETS	REPS
BARBELL BENTOVER ROW	5	12
LAT PULLDOWN	5	8,8,10,12,12
SINGLE ARM DUMBBELL ROW	5	8,8,8,10,10
BARBELL BISCEP CURL	4	10,10,12,12
INCLINE DUMBELL BISCEP CURL	3	10
MACHINE PREACHER CURL	3	10
CRUNCH	3	20

DAY 27/28 -  REST/REPAIR /RECOVER



HURRAY!!! 30 DAYS CHALLENGE ACCOMPLISHED!!!
YOU ARE INTO A NEW LEAGUE NOW, NOT A BEGINER!!!!!