The FlipFlop Fitness Guy
Bodybuilding, Multi-sport, Weightlifting, General Fitness, Functional Fitness, Strength & ConditioningThis is a 9 day rotation of an upper/lower/cardio program FOR BEGINNERS, but anyone could use this program because simply put, the basics work. These are super easy exercises that can be done at any gym. Sessions are meant to be short - less than 60 Minutes.
If you're not married to the idea of every Monday being the same workout, give this a try. Many of my clients have made excellent gains using it.
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Pull-Up
2 x 6
B
Row - Tbar - Plate Loaded
2 x 6
C
Flye - Rear Delt - Machine
2 x 6
D
Overhead Press - Pronated - machine
2 x 6
E
Chest Press - Sternal - Machine
2 x 6
A
Hip Thrusts
2 x 6
B
Deadlift - Romanian - Barbell
2 x 6
C
Abduction (Glute Med) - Machine
2 x 6
D
Calf Raise - Standing
2 x 6
E
DB Lunges
2 x 6
A
Cardio
1 x 45:00
A
Chest Press - Clavicular - Plate Loaded
2 x 6
B
Chest Press - Costal - Machine
2 x 6
C
Flye - Sternal Pec - Pec Deck
2 x 6
D
Pulldown - Neutral Grip - Shoulder Width - Cables
2 x 6
E
Barbell Bicep Curl
2 x 6
A
Pendulum Squat - Quads
2 x 6
B
Leg Extensions
2 x 6
C
Bulgarian Split Squat
2 x 6
D
Glute Max Kickback
2 x 6
E
Lying Hamstring Curl
2 x 6
A
Cardio
1 x 45:00
A
Overhead Press - Smith Machine
2 x 6
B
Lateral Raise - Chest Supported - Dumbbells
2 x 6
C
Row - Upright - Cables
2 x 6
D
Row - Traps - Dumbbell Bench
2 x 6
E
Dip Machine - Tricep Dominant
2 x 6
