WEEKS ONE & TWO GYM

 

Each exercise has a link to a demo for the exercise using dumbbells. As machines vary from gym to gym, perform the movement according to the instructions on the machine. If I have put an * beside the movement, it means I prefer to use dumbbells. If you have issues with stability (i.e shoulder problems, machines are the better option) Please watch the demos for each exercise before going to the gym.  I have selected demos with experts using proper form.  I have designed these workouts for those of you really looking to gain lean muscle.   I have created four workouts to be used for the first two weeks.  You may wish to follow like this:

Monday - LISSC, Shoulders & Back 

Tuesday - HIIT

Wednesday - LISSC, Legs 

Thursday - LISSC, Biceps & Triceps 

Friday - LISSC - Chest & Back 

Saturday - HIIT or Rest Day 

Sunday - LISSC, Legs 

 

WORKOUT ONE

UPPER BODY - SHOULDERS AND BACK

 

Shoulder (Military) Press - Machine or Dumbbells *

3 sets of 12 

 

Lateral Raise*  - Your gym may have a machine for this (possibly called a shoulder raise)

3 sets of 15 

 

Seated Rear Deltoid Dumbbell Flies

3 sets of 12 

 

Seated Cable Rows

3 sets of 10

 

Cable (preferred) or machine Wide Grip Pulldowns

1 set of 15, 1 set of 12 , 1 set of 10 - try to increase weight with each set. 

 

Cable Pullovers

3 sets of 12 

 

 

Abs - Repeat Circuit 3 Times 

Bicycles 

20 each leg

 

Swiss Ball Crunches

20 reps 

 

Reverse Crunches 

15 reps 

 

 

WORKOUT TWO -

LEGS

Warm Up - Step-Ups (may hold weights or do body weight)

3 sets of 15 each leg

 

Barbell Deadlifts

3 sets of 15 

 

Sumo Squats holding Dumbbell or kettlebell

3 sets of 12

 

Leg Extensions     

Super Set with

Lying Hamstring Curls 

3 sets of 15 each 

 

Barbell Walking Lunges (If you have issues getting a barbell on your back, hold dumbbells)

3 sets of 15 each leg

 

Body Weight Calf Raises

3 sets of 15 

 

Workout Three

Biceps and Triceps

Cross Body Hammer Curls

3 sets of 12 each arm 

 

Tricep Skull Crushers using barbell or bar

4 sets of 12 

 

Standing Straight Bar Bicep Curl

4 sets of 12

 

Tricep Bench Dips

3 sets of 20

 

Close Grip Bench Press 

3 sets of 12 

 

Single Arm Preacher Curls 

3 sets of 12-15 each arm 

 

Workout Four

Chest and Back

Pushups 

3 sets of 15 

 

Incline Dumbbell Press

3 sets of 12 

 

Assisted Pull  Ups (you can use the machine or bands

3 sets till failure 

 

Cable Crossovers

3 sets of 15

 

Bent Over Barbell Rows

3 sets of 15

 

Wide Grip Seated Cable Row

3 sets of 15

 

Ab Circuit - Repeat 3 Times

Lying Leg Raises

25 reps 

Incline Bench Reverse Crunch

12-15 reps

Standing Oblique Twists with Bar

30 per side