Ok guys and girls here is the first great workout plan for those of you who enjoy going to the gym. I love the new year and all the excitement that comes with setting resolutions and doing all we can to keep them. Make this year your best year ever with this starting workout:
Arms:
Bicep Curls
Cable Curls
Hammer Curls
Tricep Rope Extensions
V-Bar Pushdowns (triceps)
Dips
Dumbbell Kickbacks
Chest:
Flat bench press
Incline Bench Press
Flat bench dumbbell flies
Cable Crossovers
Pec Dec Machine
Shoulders:
Military Press
Side Laterals
Front Laterals
Kettle bell front raise
Upright rows
Back:
Pulldowns (wide grip)
Seated Cable rows
Underhand grip pulldowns
Back extension (Machine)
Dumbbell Rows or Bent over Rows
Legs:
Squats (Machine or free bar)
Leg curls (Lying or seated)
Leg Extensions
Lunges
Calf raises
Abductor Machine
Adductor Machine
On all of these lifts feel free to use dumbbells as much as possible and move to free bar lifts when you feel comfortable. Here is the deal. For Men doing this program, for the best pump and burn the most calories, on all of these muscle group do 3 sets of 8-10 reps. For women using this plan, do 3 sets of 12-15 reps. By using lighter weight and more reps you will burn more calories and get that ripped toned look. By using heavier weight and mixing in cardio you will get that built look and still burn calories to stay toned. Whatever you are looking for you can find it using this program. These are the basics, but there is a reason they are called the basics and that is because they WORK. Good luck today and make this year the best ever.
