Вы находитесь на странице: 1из 19

Mens beginner 6 week plan

Attention
LDNMuscle accept no liability for any injury, loss or damage resulting from physical exercise.
By following our guide you voluntarily assume the inherent risk of physical/resistance training. Should you suffer from any medical conditions, injuries or allergies, or should you be in
any doubt whatsoever, we advise you seek medical/professional advice immediately and do
NOT proceed to partake in any activity. Any supplements featured within the guides are optional and must be taken in strict accordance with manufactures recommendations, if in any
doubt always consult a physician. Always ensure your technique is correct and train within
your own capabilities and observe any safety practices/code of conducts present within your
own gym.

Copyright
As with all our products the LDNMuscle Cutting Guide is subject to our standard terms and conditions, disclaimer and protected by copyright, and as such any attempts to;

Copy or duplicate

Issue copies

Sell, rent or lend

Show or communicate

This guide to other members of the public, is strictly prohibited.

p. 2

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

our ethos
We are two sets of brothers from South-West London with a passion for nutrition and train-

p. 3

Copyright LDNMuscle Ltd 2014

welcome
A warm welcome from all here at #TeamLDNM. This guide has been put together by
us to give you a solid grounding on your journey to improving your health and aesthetics. Making exercise an enjoyable and maintainable part of your life is key to sticking
with any program, as is learning the correct technique for big lifts to minimise the

p. 4

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

diet

your weights session

training schedule
Monday
Upper body
1

Tuesday

Wednesday

Thursday

HIIT

Lower Body

OFF

Friday
Upper Body
2

Saturday

Sunday

OFF

LISS

training principals
Resistance training:

HIIT:

LISS:

p. 5

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

monday - upper body 1


Get into good habits!

Exercise 1. Back Squats (light!)

Exercise 2. Flat Bench Press

p. 6

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan


Exercise 3. Single Arm Dumbbell Row

Exercise 4. 15 Degree Dumbbell Flyes

p. 7

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan


Exercise 5. Overhand Grip Seated Cable Rows

Exercise 6. EZ Bar Curls

p. 8

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan


Exercise 7. EZ Bar Skull Crushers

p. 9

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

tuesday - hiit
Shorter than you think!

Outdoor sprints

p. 10

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

wednesday - lower
Get into good habits!

Exercise 1. Back Squats

Exercise 2. Quad Extension

p. 11

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan


Exercise 3. Seated Hamstring Curls

Exercise 4. Calf Extensions

p. 12

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan


Exercise 5. Hanging Leg Raises

Exercise 6. Kneeling Cable Crunches

p. 13

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

friday - upper body 2


Get into good habits!

Exercise 1. Deadlifts

p. 14

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan


Exercise 2. Overhead Dumbbell Shoulder Press

Exercise 3. Wide Grip Lat Pulldown

p. 15

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan


Exercise 4. Seated Lateral Raises

Exercise 5. Hammer Curls

p. 16

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan


Exercise 6. Tricep Dips

p. 17

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

sunday - liss
Running on empty!

Spinning bike or cross trainer


-

p. 18

Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

a final word

Again, from all of us here at LDNM we hope you enjoyed the beginners guide. Check out our comprehensive library of other guides for all your aesthetic needs be it losing body fat (cutting), building lean muscle
(bulking) or just building yourself a set of crab arms:
http://www.ldnmuscle.com/ldnmshop/#!/~/category/id=5845217&offset=0&sort=priceDesc
And also, all the LDNM uniform modelled within the guide is available exclusively from the link below:
http://www.ldnmuscle.com/ldnmshop/#!/~/category/id=5845216&offset=0&sort=priceDesc

p. 19

Copyright LDNMuscle Ltd 2014

Похожие интересы