- This plan is for you if you have never worked out before and want to loose weight and gain some muscle. (considering you did 1 week of 0 to 1 plan)
- Here are some key points to remember -
- Do 3 sets of each exercise
- Do 15 to 20 repetition of each exercise
- No need to pick heavy weights, that won’t help you loose fat or gain muscle faster. As a beginner your main focus should be on building a mind muscle connection and stay consistent for a longer period of time.
- For any doubt or query feel free to connect me on - @growwithvik
Note - mobile users do scroll tables to right!
| Biceps |
Triceps |
Back |
Chest |
Shoulder |
Legs |
| Dumbbell curls |
Single arm dumbbell triceps |
Lat pull downs |
Bench press |
Military press |
Squats |
| Barbell curls |
Pully push down |
Seated rowing |
Incline bench |
Dumbbell press |
Lunges/leg press |
| Preacher curls |
Double bench dips / bar dips |
One arm rowing |
Bar dips |
Lateral Raises |
Front leg curls |
|
|
Cable pull downs |
Pec deck machine |
|
Reverse leg curls |
Cardio -
This has to be done daily after the weight lifting session which will be of less then 45 minutes.
NOTE - If you are an absolute beginner start cardio after one week of the above given training.
- 10 minutes stair running
- 10 minutes stepper
- 10 minutes of cycling
Extras -
If you still want to do something more other then all this then do the following -
- Swimming: Swim laps at a local pool or take a water aerobics class. Swimming is a full-body workout that is easy on the joints and can help improve cardiovascular health and muscle tone.
- Cycling: Whether it's riding a bike outdoors or taking a spin class indoors, cycling is an excellent low-impact exercise that strengthens the legs and improves cardiovascular fitness.
- Dance: Take dance classes such as Zumba, salsa, or hip-hop for a fun and energetic way to stay active. Dancing not only burns calories but also improves coordination and boosts mood.
- Martial Arts: Learn martial arts like karate, taekwondo, or jiu-jitsu for self-defense, discipline, and physical fitness. Martial arts training combines strength, agility, and mental focus.
- Outdoor Sports: Play recreational sports such as soccer, basketball, or tennis with friends or in community leagues. Playing sports not only provides a great workout but also fosters camaraderie and teamwork.