My starting workout…

My starting workout...

I thought i would share my very first workout with you guys as i always used to do classes at my gym because i either didn’t know what to do or i got bored, gave up and went home. As a girl i always went to the gym and seen woman on the cardio machines and men on the free weights and machines, as a woman i felt intimidated to go into the ‘mens section’ until a few month ago i read that lifting weights also burns fat as well as cardio and with a great routine you can have a toned body all over from free weights, cardio and machines. The workout I’m going to put below worked really well for me as i trained with this for about 3 months changing up my weight and reps and i always left the gym knowing i had worked hard. This would work great for someone just getting into fitness and wanting to define the whole body.

DAY 1 – legs and biceps
Squat with barbell or smiths machine – 3 sets 10 reps
Leg extension machine – 3 x 10
Leg curl machine 3 x 10
Standing calf raises (weighted) 3 x 20
Barbell curls 3 x 10
Alternating dumbbell curls 3 x 10
Bicep cable curl 3 x 10
Followed by 20 – 60 minutes cardio of your choice.

DAY 2 – Chest and Shoulders
Start with 20 – 60 minute cardio
Pec flies 3 x 10
Incline bench press 3 x 10
Dumbbell pullovers 3 x 10
Overhead press 3 x 10
Front and side dumbbell raises 3 x 10

DAY 3 – Back and Triceps
Lat pulldown 3 x 10
Cable rows 3 x 10
Dumbbell rows 3 x 10 (each arm)
Tricep rope pulldown 3 x 10
Seating dips 3 x 10
High intensity interval train for 20 – 60 minutes

DAY 4 – Legs and Biceps
Warm up for 8 minutes (bike, walk, etc)
lunges 3 x 20 (each leg)
Straight leg deadlift 3 x 10
Seated calf raise with weight 3 x 20
Preacher curls 3 x 10
Assisted chin ups 3 x 10
20 – 30 minutes cardio

DAY 5 – Chest, Shoulders and Triceps
20 minutes cardio
Flat bench press 3 x 10
Decline bench press 3 x 10
Alternating dumbbell forward raises 3 x 10
Overhead press 3 x 10
Tricep kick back 3 x 10
End with 20 minutes cardio

…And congrats thats your first week done, allow 2 days off for recovery then start fresh the next week. Try to change your routine every 6 – 8 weeks. I did this routine to lose body fat, tone up and it worked a treat for me obviously now i’m waiting to gain more muscle mass i have changed my routine to suit that but this was a great kick start and got me into the swing of getting up and getting my lazy ass to the gym.

I hope you like the routine, and very soon I’m also going to put a food plan up that i used with this particular workout.

Alicia xxx


7 thoughts on “My starting workout…

  1. Started this work out programme this week thanks to you and already feeling the benefits, looking forward to day 4 tomorrow. Your my fitness guru šŸ™‚ xx

  2. Pingback: Friday fasted cardio + weights! | Going Backward, Heading Forward

  3. Thanks for the tips. eight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement..

  4. Hello
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    bodybuilder like me? Bodybuilders are satisfied with the results
    after prohormones cycles, just google for – 100% pure muscles
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