Psychos Fitness
BodybuildingThe goal is increasing muscle mass and/or losing fat.Beginning weight training isn't sexy but a beginner male might be gaining 1.5-2 pounds of muscle per month and females around half of that.We'll focus on developing a general balanced base of muscle and strength. on conditioning connective tissues to handle heavy training and on selecting exercises that can be progressed safely over time.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Treadmill Work
1 x 10:00
B
Crunch
2 x 15
C
Back Extension
2 x 15
D
Leg Press
2 x 12
E
Lying Leg Curl
2 x 12
F
machine chest press
2 x 12
G
machine row neutral grip
2 x 12
H
Lat Pulldown
2 x 12
I
shoulder press machine neutral grip
J
DB Bicep Curls
2 x 12
K
Tricep Pushdown
2 x 12
L
Treadmill Work
1 x 10:00
A
total calories
B
protein
1 x 4
C
carbs
1 x 4
D
fat
1 x 9
E
supplements
A
Walk
1 x 45:00
B
vacuum
1 x 0:30
C
Bicycle Sit-Ups
2 x MAX
D
leg lift with crunch
2 x MAX
A
Treadmill Work
@ 10:00
B
hip abduction machine
2 x 12
C
side crunches
2 x 15
D
Hack Squat
2 x 12
E
seated leg curl
2 x 12
F
calf raises on Leg press
2 x 12
G
30 Degree Incline DB Bench Press
2 x 12
H
wide grip machine row(dorsal)
I
DB Lateral Raise
2 x 12
J
Hammer Curl
2 x 12
K
Skull Crushers
2 x 12
L
Treadmill Work
1 x 10:00
A
Treadmill Work
1 x 10:00
B
Lying Leg Raise On Bench
2 x 15
C
Back Extension
2 x 15
D
Single Leg Glute Bridge
2 x 20
E
Leg Extension
2 x 12
F
hip adduction machine
2 x 15
G
DB Pullover
2 x 12
H
DB Shrug
2 x 12
I
chest fly machine
2 x 12
J
reverse pec fly machine
2 x 12
K
Tricep Rope Pulldowns
2 x 12
L
preacher machine curl
2 x 12
M
Treadmill Work
1 x 10:00
A
Walk
1 x 45:00
B
vacuum
1 x 0:30
C
Bicycle Sit-Ups
2 x MAX
D
leg lift with crunch
2 x MAX
out of the least training Join this program and enjoy your newbie gains for as long as you can. You never get them that easily or at that rate again.
Get Beginner 12 week Program
