Quote:
Originally Posted by KatCali85
O k I'm ready to go. What should I do this week?
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I would like to see you start slow this first month. Do limited sets and get the feel for the exercises. Once you feel comfortable with the exercises, slowly start pushing for more reps and weight.
MONDAY
Bench Press 2 sets x 6-15 reps
Flyes or Pec Deck Flyes 2 sets x 8-15 reps
DB or BB Overhead Press 2 sets x 6-15 reps
Upright Rows 2 sets x 8-15 reps
Seated DB Tricep Extensions 2 sets x 8-15 reps
DB Kickbacks 2 sets x 8-15 reps
WEDNESDAY
Deadlift 2 sets x 4-10 reps
Barbell Rows 2 sets x 6-15 reps
Low Pulley Rows or Wide Grip Lat Pulldowns 2 sets x 8-15 reps
DB or BB Curls 2 sets x 8-15 reps
Hammer Curls 2 sets x 8-15 reps
FRIDAY
Squats 2 sets x 6-10 reps
Romanian Deadlifts 2 sets x 6-15 reps
Leg Extensions 2 sets x 8-15 reps
Hamstring Curls Curls 2 sets x 8-15 reps
Calf Raises 2 sets x 10-20 reps