GOAL: STRENGTH, HYPERTROPHY, FAT LOSS SKILL LEVEL: BEGINNER ..

GOAL: STRENGTH, HYPERTROPHY, FAT LOSS SKILL LEVEL: BEGINNER TYPE: MUSCLE ENDURANCE, STRENGTH TRAINING, ——————————— Exercise one - Dumbell Bench press (3 sets) - Reps every set | 8 | 10 | 12 | Tip 1. Keep you elbows close to your sides. 2. Maintain a neutral long spine to avoid hyperextending the neck. ————————————————- Exercise two - Lat Pulldown (3 sets) - Reps every set | 8 | 10 | 12 | Tip 1. Avoid rounding in your upper back. Sit tall with your chest up and shoulders back. 2. Don't use a partial range of motion. Pull the bar all the way to your collarbone. ————————————————- Exercise three - Overhead Dumbell Press (3 sets) - Reps every set | 8 | 10 | 12 | Tip 1. Keep your shoulder blades tucked down and back for more shoulder stability as you press the weights overhead. 2. Don't excessively arch your lower back as you press the weights overhead. 3. Don't allow your elbows to flare out to the sides. ———————————————— Exercise four - Leg press (Sets 3) - Reps every set | 8 | 10 | 12 | Tips 1.lower your knees toward your chest until they’re bent 90 degrees and then press back up. 2.Be careful not to go too low or you risk your lower back coming off the seat (which can cause injury). ———————————————— Exercise five - Lying leg curls (Sets) - Reps every set | 8 | 10 | 12 | Tips 1.Lie face down on a leg curl machine and hold handles. Curl your legs as far as possible, hold for a sec, then curl back down to the starting position. ————————————————- Exercise six - Rope pressdown (Sets) - Reps every set | 8 | 10 | 12 | Tips 1. Lean slightly forward at hips. 2. To ensure a healthy back, keep your chin parallel to the floor. 3. Keep your elbows stationary throughout the exercise. ————————————————— Exercise seven - Barbell bicep curls (Sets) - Reps every set | 8 | 10 | 12 | Tips 1. Keep your elbows stationary throughout the movement. Do not lift or move the elbows. 2. Make sure to squeeze the biceps at the top of the lift. 3. Use a controlled pace throughout the movement. 4. Be sure to lower the weight all the way until your arms are fully extended. ————————————————— Exercise eight - Standard calf raise (Sets) - Reps every set | 8 | 10 | 12 | Tips 1. Resist making this a bouncy movement. Instead control the movement throughout. 2. Be sure to squeeze the calves at the top of the movement. 3. Make sure to drop the heel as far as possible to achieve the greatest stretch. 4. Keep your legs straight throughout the movement. —————————————————