Chris Sergison
General FitnessAre you new to the gym? Just getting back into it? Don't know where to get started? This program is for you. You can do this at your local gym, even Planet Fitness! Three sessions per week over four weeks. One lower body, one upper body, and one core day! Everything you need to get started or stay fit!
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Plank with Shoulder Taps
3 x 10
A2
Crab Bridge
3 x 10
A3
Arm Hugs
3 x 10
A4
Incline Bar Pushups
3 x 10
A5
Reverse Shrugs
3 x 10
B
DB Bench Press
3 x 8
C1
Kroc Rows
3 x 8
C2
Half Kneel Single Arm Lat Pulldown
3 x 10
D1
DB Pushups
3 x MAX
D2
Incline Bench Chest Fly
3 x 10
E1
Incline Bench Curls
3 x 8
E2
Bench Supported Tricep Kickbacks
3 x 12
A1
World Greatest Stretch
3 x 10
A2
Leg Swings Front to Back
3 x 10
A3
Leg Swings Side to Side
3 x 10
A4
Walking Quad Stretch
3 x 10
A5
Cossack Squat
3 x 8
B1
Goblet Squat
3 x 10
B2
DB RDLs
3 x 10
C1
Leg Press
3 x 8
C2
Hamstring Curl Machine
3 x 15
D1
Sideplank with Clamshells
3 x 10
D2
Crossbody Toe Touch Crunches
3 x 10
A1
Plank with OH Reach
3 x 10
A2
Arm Circles
3 x 20
A3
Band Pull-Apart
3 x 10
A4
Bent Over Straight Arm Pulldown
3 x 10
B
Seated DB Press
3 x 8
C1
Seated Cable Row
3 x 10
C2
Lat Pulldown Machine
3 x 10
D1
Lateral Raises with Forward Lean
3 x 12
D2
Bent Over Rear Delt Fly
3 x 12
E1
Med Ball Sit Up
3 x 10
E2
Russian Twists
3 x 20
E3
Side Jackknife
3 x 10
