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FROM TINY TO TONED - BEGINNER WORKOUT

Perform each workout once per week with a rest day in between each workout. When selecting a weight for each set, choose an amount so that the final two repetitions are difficult to complete. Remember, you get out what you put in! Also be sure to have 1-2 scoops of protein with 2Tbs of honey within 20mins immediately following your workout. Also, on workout days, it is beneficial to have a small protein shake before bed to supply your muscles with protein during the night when they repair themselves.

WEEK 1 WORKOUT A
Exercise 1. Pushups 2A. Rear lateral raise 2B. Lateral raise 2C. Front raise 3A. Dumbbell curl 3B. Overhead triceps extension 4A. Hammer curl 4B. One-arm cable triceps pushdown 5. Wrist curl Sets 5 3 3 3 2 2 2 2 2 Reps MAX 10 10 10 10 10 8 8 12 Rest 90s 0 0 90s 0 60s 0 60s 60s

WORKOUT B
Exercise 1. Dumbbell squat 2. Barbell deadlift 3A. Single-leg dumbbell straight-leg deadlift 3B. Dumbbell lunge + curl 4. Single-leg standing dumbbell calf raise 5. Single-leg bent-knee dumbbell calf raise Sets 4 3 3 3 1 1 Reps 8 10 10 (each leg) 12 (each leg) 12 12 Rest 90s 90s 0 60s 30s 30s

WORKOUT C
Exercise 1. Dumbbell bench press 2. Negative chin-up 3A. Kneeling dumbbell row 3B. Dumbbell incline bench press 4. Alternating dumbbell shoulder press 4. Swiss ball I-T-W-Y-raises Sets 3 3 3 3 3 2 Reps 10 10 10 8 10 12 Rest 90s 60s 0 60s 60s 30s

WEEK 2 WORKOUT A
Exercise 1. Pushups 2A. Rear lateral raise 2B. Lateral raise 2C. Front raise 3A. Dumbbell curl 3B. Overhead triceps extension 4A. Hammer curl 4B. One-arm cable triceps pushdown 5. Wrist curl Sets 5 3 3 3 2 2 2 2 2 Reps MAX 8 8 8 6 8 5 6 12 Rest 90s 0 0 90s 0 60s 0 60s 60s

WORKOUT B
Exercise 1. Dumbbell squat 2. Barbell deadlift 3A. Single-leg dumbbell straight-leg deadlift 3B. Dumbbell lunge + curl 4. Single-leg standing dumbbell calf raise 5. Single-leg bent-knee dumbbell calf raise Sets 4 3 4 4 2 2 Reps 6 8 6 (each leg) 8 (each leg) 6 6 Rest 90s 90s 0 60s 30s 30s

WORKOUT C
Exercise 1. Dumbbell bench press 2. Negative chin-up 3A. Kneeling dumbbell row 3B. Dumbbell incline bench press 4. Alternating dumbbell shoulder press 4. Swiss ball I-T-W-Y-raises Sets 4 3 4 4 3 2 Reps 6 11 6 5 8 12 Rest 90s 60s 0 60s 30s

WEEK 3 - USE THE SAME WEIGHT AS WEEK ONE


If you cannot complete the prescribed number of reps, complete as many as possible

WORKOUT A
Exercise 1. Pushups 2A. Rear lateral raise 2B. Lateral raise 2C. Front raise 3A. Dumbbell curl 3B. Overhead triceps extension 4A. Hammer curl 4B. One-arm cable triceps pushdown 5. Wrist curl Sets 5 3 3 3 2 2 2 2 2 Reps MAX 15 15 15 15 15 15 15 15 Rest 90s 0 0 90s 0 60s 0 60s 60s

WORKOUT B
Exercise 1. Dumbbell squat 2. Barbell deadlift 3A. Swiss ball hamstring curl 3B. Dumbbell lunge + curl 4. Single-leg standing dumbbell calf raise 5. Single-leg bent-knee dumbbell calf raise Sets 3 3 3 3 1 1 Reps 15 15 12 (each leg) 15 (each leg) 15 15 Rest 90s 90s 0 60s 30s 30s

WORKOUT C
Exercise 1. Dumbbell bench press 2. Negative chin-up 3A. Kneeling dumbbell row 3B. Dumbbell incline bench press 4. Alternating dumbbell shoulder press 4. Swiss ball I-T-W-Y-raises Sets 3 3 3 3 3 2 Reps 15 12 15 12 12 15 Rest 90s 60s 0 60s 60s 30s

WEEK 4
The lower rep sets in this workout mean you should increase your weight!

WORKOUT A
Exercise 1. Pushups 2A. Rear lateral raise 2B. Lateral raise 2C. Front raise 3A. Dumbbell curl 3B. Overhead triceps extension 4A. Hammer curl 4B. One-arm cable triceps pushdown 5. Wrist curl Sets 4 3 3 3 3 3 3 3 3 Reps MAX 6 6 6 4 5 4 5 8 Rest 90s 0 0 90s 0 60s 0 60s 60s

WORKOUT B
Exercise 1. Dumbbell squat 2. Barbell deadlift 3A. Single-leg dumbbell straight-leg deadlift 3B. Dumbbell lunge + curl 4. Single-leg standing dumbbell calf raise 5. Single-leg bent-knee dumbbell calf raise Sets 4 4 4 4 2 2 Reps 5 6 6 (each leg) 6 (each leg) 5 5 Rest 90s 90s 0 60s 30s 30s

WORKOUT C
Exercise 1. Dumbbell bench press 2. Negative chin-up 3A. Kneeling dumbbell row 3B. Dumbbell incline bench press 4. Alternating dumbbell shoulder press 4. Swiss ball I-T-W-Y-raises (dont increase weight) Sets 4 3 4 4 3 2 Reps 5 13 5 4 6 15 Rest 90s 60s 0 60s 30s