Upper/Lower/Core split gym #beginner 5day
Performance based PT
This for the fresh starters for the gym, a mix between machine and free weights.
find a your way through these exercises and build yourself up and become comfortable with your surroundings within the gym.
The programme has a upper, lower and core aspect split over 5 days with 2 days rest.
You can reduce the work load to 3 days and do 1 upper, 1 lower and 1 core.
Repeated programming over 4 weeks (inquire for specific changes) to encourage progressive over load and improved technique.
If you require assistance please message me through the trainheroic app or via insta @longlivebrands
A
Seated Chest Press
10, 10, 8, 8
B
Lat Pulldown
10, 10, 8, 8
C1
Chest-Supported DB Row
3 x 12
C2
DB Lateral Raise
3 x 12
D
DB Fly
3 x 12
A
DB Front Squat
10, 10, 8, 8
B
Romanian Deadlift
10, 10, 8, 8
C
Leg Press
3 x 10
D
Seated Leg Curl
3 x 10
E
DB Lunges
3 x 12
A
Incline DB Bench Press
10, 10, 8, 8
B
Seated Cable Row
10, 10, 8, 8
C
Shoulder Press Machine
3 x 10
D
Straight Arm Pulldown
3 x 12
E
Tricep Pushdown
3 x 12
A
Goblet Squat
10, 10, 8, 8
B
Barbell Glute Bridge
10, 10, 8, 8
C1
Step-Ups
3 x 12
C2
DB Calf raises
3 x 12
D
DB Farmer's Carry
@ 0:30
A
Kettlebell plank drags
3 x 8
B
Plate straight leg sit ups
3 x 12
C
Inchworm Shoulder Tap
3 x 20
D
Treadmill Work
1 x 20:00 @ 6
Brandon Manoka
Fitness professional based in London / @longlivebrands
