GYM WORKOUT #1 

Beginners (B). Take 60 seconds of rest in between each exercise. Intermediate (I) Take 30-45 Seconds of rest in between each exercise. Advanced (A) Take 15-30 seconds in between each exercise.

See notes on each exercise for form, weight and reps. Adjust weight accordingly. The last few reps of each set should be very challenging without losing your form.

Beginners; do this routine straight through 2x. Intermediate ; do this routine 3x. Advanced; do this routine 4x.

Intermediate & Advanced: If your gym is too spread out or too crowded, you may do straight sets (1-3 sets) of each exercise and then move onto next exercise.

Remember that the following abbreviation will be used on each exercise: B for Beginner, I for Intermediate and A for Advanced.

Front Squat.  Hold Bar at your chest level. Sit into heels.  B: Just the bar, I: Bar plus 5’s each side. A: 10-15’s on each side.  12 reps .

Front Squat. Hold Bar at your chest level. Sit into heels.

B: Just the bar, I: Bar plus 5’s each side. A: 10-15’s on each side. 12 reps.

Push Up:  B: Knees: Maximum # (5-15) I: Start from your toes, do as many as you can, then do 10 more from your knees. , A: As many as you can from your toes.

Push Up: B: Knees: Maximum # (5-15) I: Start from your toes, do as many as you can, then do 10 more from your knees. , A: As many as you can from your toes.

Split Lunge.  B: 5-8lb db’s, I: 8-12’s, A: 12-20’s  Do 12 reps on each side. Core Tight. Sit into heel & glute.

Split Lunge. B: 5-8lb db’s, I: 8-12’s, A: 12-20’s

Do 12 reps on each side. Core Tight. Sit into heel & glute.

Close Grip Lat Pulldown ; Palms facing you. 12 reps. B: 30-40, I: 40-60, A: 60-90

Close Grip Lat Pulldown; Palms facing you. 12 reps. B: 30-40, I: 40-60, A: 60-90

Standing Shoulder Press:  12 reps. B: 5-12lb, I: 12-20, A: 20-30.

Standing Shoulder Press: 12 reps. B: 5-12lb, I: 12-20, A: 20-30.

Reverse Crunch : 15 reps.

Reverse Crunch: 15 reps.

Cable Rotation:  12 reps each side. B: 10-25lbs, I: 25-40, A: 40-60

Cable Rotation: 12 reps each side. B: 10-25lbs, I: 25-40, A: 40-60

Straight Arm Pulldown:  12 reps. B: 20-35lbs, I: 35-60 A:60-80

Straight Arm Pulldown: 12 reps. B: 20-35lbs, I: 35-60 A:60-80

Triceps Extension:  12 reps. B: 20-40, I: 40-70, A:70-90

Triceps Extension: 12 reps. B: 20-40, I: 40-70, A:70-90

Scale of 1-10. 1 : it was way too easy to 10; it was way too hard.