Strength gain and flexibility Workout

Author Liz Rothman ACSMFitness Level BeginnerType Strength
Days in Plan 1 Days Rest Between Sets:
4:00-5:00 minutes
Duration60 Min per session

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Whole Body
Squats Exercise Picture 1. Squats
Sets: 3Reps: 12
Notes:20lbs use dumbells
Leg Curl or Hamstring Curl Exercise Picture 2. Leg Curl or Hamstring Curl
Sets: 2Reps: 12
Notes:play around with the weight
Dumbbell Flys Exercise Picture 3. Dumbbell Flys
Sets: 2Reps: 12
Bent-over Barbell Rows Exercise Picture 4. Bent-over Barbell Rows
Sets: 2Reps: 12
Machine Military or Shoulder Press Exercise Picture 5. Machine Military or Shoulder Press
Sets: 2Reps: 12
Dumbbell Curls Exercise Picture 6. Dumbbell Curls
Sets: 2Reps: 12
Notes:on ball or standing 15-20lbs
Lying Triceps Extension (Skull Crushers) Exercise Picture 7. Lying Triceps Extension (Skull Crushers)
Sets: 2Reps: 12
Notes:30lb bar
Ball Back Hyperextensions (Lower Back) Exercise Picture 8. Ball Back Hyperextensions (Lower Back)
Sets: 2Reps: 12
Notes:without the ball, on hands and knees opposite arm opposite leg extended
Machine Back Extensions Exercise Picture 9. Machine Back Extensions
Sets: 2Reps: 12
Crunches Exercise Picture 10. Crunches
Sets: 2Reps: 30

With this log you will be able to print off as many sheets as required to track this workout.

Strength gain and flexibility Basics

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