Alex's Newbie to Gym Regular
The Barbelle Project
General Fitness, Women's Training, BodybuildingThis plan takes you through the fundamental movement patterns using a variety of kit within the gym.
It was designed with building gym confidence in mind.
Although it is designed for novice gym goers, it will challenge you through the periodisation of the programme, so it suitable for all levels of fitness.
A
Rest
A
Walk
Prep
B
Upper Body Prehab
15 Banded Face Pull 15 Banded Rear Delt Pull 15 Banded Lat Pulldown 20 Mini Band Pulse 5 Scap Activations - If you have trouble with hanging doing these then you can use blocks to allow you to take some of your weight as in the Hanging Hip Touch video attached. 10 1-Arm DB Rows - Keep weight light and remember to do the reps on each side 10 Thoracic Extension on Foam Roller
C1
DB Bench Press
3 x 12
C2
DB Fly
3 x 12
D1
Rear Delt Flyes
3 x 12
D2
DB Front Raise
3 x 12
D3
DB Lateral Raise
3 x 12
E1
Lat Pulldown
3 x 12
E2
Push-Up
3 x 12
F1
DB Bicep Curls
F2
DB Tricep Extension
G1
Crunch
G2
Mountain Climber
G3
Bird Dog
H
Static Stretch
A
Rest
A
Cross-trainer
B
Cross-trainer
1 x 4:00
Prep
C
Upper Body Prehab
15 Banded Face Pull 15 Banded Rear Delt Pull 15 Banded Lat Pulldown 20 Mini Band Pulse 5 Scap Activations - If you have trouble with hanging doing these then you can use blocks to allow you to take some of your weight as in the Hanging Hip Touch video attached. 10 1-Arm DB Rows - Keep weight light and remember to do the reps on each side 10 Thoracic Extension on Foam Roller
D
Barbell Deadlift
E1
Lat Pulldown
3 x 12
E2
Bent Over Row
3 x 12
F1
Hyperextension
3 x 12
F2
Seated Row
3 x 12
F3
Side Plank Rotation
3 x 12
G1
Hammer Curl
3 x 12
G2
DB Tricep Kickback
3 x 12
H
Dead Bug
3 x 12
I
Static Stretch
1 x 5:00
A
Rest
A
Bike
1 x 5:00
Prep
B
Banded glute warm up
Use bands for all of these exercises 3 sets Clamshell - 10 each side Fire Hydrant - 5 each side Crab walk - 10m each side
C
Barbell Back Squat
3 x 12
D
Bulgarian Split Squat
3 x 12
E
RDL
3 x 12
F
Barbell Hip Thrust
3 x 12
G1
Hip Abductor
3 x 12
G2
Hip Adduction
3 x 12
H1
Glute Bridge
H2
Bicycle Sit-Ups
H3
Superman
I
Static Stretch
Conditioning
A
Incredible Hulk
AMRAP in 20 minutes 5 Deadlifts (115/75 lb) 5 Hang Power Cleans (115/75 lb) 5 Front Squats (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb) Your score is the number of reps you manage in the 20 minutes. One round is 25 reps.
B
Static Stretch
Alex
I was like you when I started my fitness journey! Nervous & uneducated! I don't want any woman to ever feel that way. I was unhappy with how I looked & felt. I wanted to feel strong & fit, so I decided to make a change. I thought lifting was only for men, it would make me big and bulky. I was wrong! It makes me feel alive, powerful & strong. My goals are within my reach & so can yours.
When you join a team you’re getting more than programming, you’re joining an online community.
Alex's Newbie to Gym Regular
Alex's Newbie to Gym Regular
Alex's Newbie to Gym Regular
