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Day 1 - Full Body Strength Training

The document outlines a 6-day workout plan focusing on full body strength training, cardiovascular exercise, and active recovery. Each day includes a warm-up, specific exercises targeting different muscle groups, and a cool down with stretching. The plan emphasizes a mix of strength and cardio workouts to enhance overall fitness.

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leelarockey557
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29 views2 pages

Day 1 - Full Body Strength Training

The document outlines a 6-day workout plan focusing on full body strength training, cardiovascular exercise, and active recovery. Each day includes a warm-up, specific exercises targeting different muscle groups, and a cool down with stretching. The plan emphasizes a mix of strength and cardio workouts to enhance overall fitness.

Uploaded by

leelarockey557
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Day 1: Full Body Strength Training

● Warm-up: 20 minutes of light cardio (jogging or cycling)


● Squats – 4 sets of till failure
● Push-ups – 3 sets of till failure
● Dumbbell Rows – 4 sets of 20 reps
● Lunges – 3 sets of 20 reps per leg
● Plank – 3 sets, hold for 30 seconds
● Cool down: Stretching for 10 minutes

Day 2: Cardiovascular Exercise + Core


● Warm-up: 5 min minutes jogging or cycling
● HIIT (High-Intensity Interval Training):
○ 30 seconds sprint, 30 seconds walk (Repeat for 20 minutes)
● Core workout:
○ Bicycle Crunches – 3 sets of 20 reps
○ Leg Raises – 3 sets of 15 reps
○ Russian Twists – 3 sets of 30 twists
○ Jump squats: 2 sets 40 reps each
● Cool down with stretching for 10 minutes
Day 3: Active Recovery
● 30-45 minutes of low-intensity activity:
○ Walking, cycling,
○ Jump squats 3 sets, jumping jacks 3 sets
○ Back workout three variations
○ Lat pull down three sets, dumbbell rows 3 sets, barbell rows three sets.
Day 4: Upper Body Strength Training
● Warm-up: 20 minutes of light cardio( jogging or cycling)
● Chest Press (Machine or Dumbbell) – 4 sets of 12 reps
● Lat Pulldown – 4 sets of 12 reps
● Overhead Shoulder Press – 3 sets of 12 reps
● Bicep Curls – 3 sets of 15 reps
● Tricep Dips – 3 sets of 12 reps
● Cool down: Stretching for 10 minutes
Day 5: Cardiovascular Exercise
● 30-45 minutes of steady-state cardio (running 15min, cycling 20 min)
● Shoulder four variations
● Shoulder press 3 sets
● Lateral raises 3 sets
● Tricep dips 3 sets
● Bicep curl 3 sets
Day 6: Lower Body Strength Training
● Warm-up: 20 minutes of light cardio
● Deadlifts (Kettlebell or Barbell) – 4 sets of 12 reps
● Leg Press – 3 sets of 12 reps
● Step-ups with Dumbbells – 3 sets of 12 reps per leg
● Dumbbell walk– 3 sets of 15 reps
● Cool down: Stretching for 10 minutes

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