- Workout Plans
- Diet Plans
Barbell lunge and reverse barbell lunge repetitions are listed per leg. When doing the squats you want to make sure that you have good form but you want to be explosive on your way up. Try to work on not only your strength but your explosiveness as well. Same thing goes for bench press.
The repetitions are not going to change very much from week to week but you should be going up in weight each week. Always lift with a partner especially when you are doing squats and bench stuff.
Don't lift on an empty stomach and if you can try to take protein after each workout. Make sure that you warm up and stretch before each workout.
|Close-Grip Bench Press||Triceps||Beginner|
|Seated V-Bar Cable Row||Middle Back||Beginner|
|Seated Dumbbell Military Press||Shoulders||Intermediate|
|Dumbbell Front Raise||Shoulders||Beginner|
|Incline Dumbbell Bench Press||Chest||Beginner|
|Reverse Barbell Lunge||Quads||Intermediate|
|Alternating Hammer Curl||Biceps||Beginner|
|Wide-Grip Lat Pulldown||Lats||Beginner|
|Incline Seated Dumbbell Curl||Biceps||Beginner|
|Standing Barbell Calf Raise||Calves||Beginner|
|Roman Chair Leg Raise||Abs||Intermediate|
|Kneeling Cable Crunch||Abs||Intermediate|
|Horizontal Scissor Kick||Abs||Intermediate|