Embrace the Journey

This workout plan serves as the genesis of your understanding and strength in weight training. Master these foundational exercises to build a solid base and progress towards more advanced movements as you grow stronger and more confident.

Workout Plan: 3 Days a Week

Duration: 60 minutes per session

Frequency: Monday, Wednesday, Friday (or any three non-consecutive days)

Warm-Up (10 minutes)

• Light Cardio (5 minutes): Start with a light jog, brisk walk, or jumping jacks to get your blood flowing.

• Dynamic Stretches (5 minutes): Perform leg swings, arm circles, and hip rotations to prepare your muscles and joints for the workout.

Main Workout (45 minutes) 1 minutes Rest between sets

1. Squats (3 sets of 10 reps)

• Exercise Explanation: The squat is a fundamental movement that targets the quadriceps, hamstrings, and glutes.

• How to Perform:

  1. Stand with your feet shoulder-width apart.

  2. Keep your chest up and core engaged.

  3. Lower your body by bending your knees and hips, as if sitting back into a chair.

  4. Go down until your thighs are parallel to the ground.

  5. Drive through your heels to return to the starting position.

2. Deadlifts (3 sets of 10 reps)

• Exercise Explanation: Deadlifts strengthen the posterior chain, including the hamstrings, glutes, and lower back.

• How to Perform:

  1. Stand with your feet hip-width apart, barbell over your mid-foot.

  2. Bend at the hips and knees to grasp the bar with an overhand grip.

  3. Keep your back straight and core tight.

  4. Lift the bar by straightening your hips and knees, keeping the bar close to your body.

  5. Lower the bar back to the ground with control.

3. Bench Press (3 sets of 10 reps)

• Exercise Explanation: The bench press primarily targets the chest, triceps, and shoulders.

• How to Perform:

  1. Lie on a bench with your feet flat on the ground.

  2. Grip the barbell slightly wider than shoulder-width apart.

  3. Lower the bar to your chest, keeping your elbows at a 45-degree angle.

  4. Press the bar back up to the starting position.

4. Barbell Row (3 sets of 10 reps)

• Exercise Explanation: Barbell rows work the upper back, lats, and biceps.

• How to Perform:

  1. Stand with your feet shoulder-width apart, barbell in hand.

  2. Bend at the hips, keeping your back straight and knees slightly bent.

  3. Pull the bar towards your lower chest, squeezing your shoulder blades together.

  4. Lower the bar back to the starting position with control.

5. Shoulder Press (3 sets of 10 reps)

• Exercise Explanation: This movement targets the shoulders, triceps, and upper chest.

• How to Perform:

  1. Stand with your feet shoulder-width apart, barbell at shoulder height.

  2. Press the bar overhead, fully extending your arms.

  3. Lower the bar back to shoulder height with control.

6. Barbell Curl (3 sets of 10 reps)

• Exercise Explanation: Barbell curls isolate the biceps, helping build arm strength.

• How to Perform:

  1. Stand with your feet shoulder-width apart, holding the barbell with an underhand grip.

  2. Curl the barbell towards your chest, keeping your elbows close to your body.

  3. Lower the bar back to the starting position with control.

7. Skull Crushers (3 sets of 10 reps)

• Exercise Explanation: Skull crushers target the triceps, promoting arm strength and definition.

• How to Perform:

  1. Lie on a bench with the barbell held overhead.

  2. Bend your elbows to lower the bar towards your forehead.

  3. Extend your elbows to return to the starting position.

8. Sit-ups (3 sets of 15 reps)

• Exercise Explanation: Sit-ups target the abdominal muscles, promoting core strength and definition.

• How to Perform:

  1. Lie on the floor with your feet anchored under something.

  2. With your fingers touching your temples squeeze your abs tight and raise your chest towards your knees.

  3. Your elbows should touch the tops of your knees with your knees squeezed together.

  4. Return slowly to the starting position.

Cool Down (10 minutes)

• Light Jog/Walk (5 minutes): Gradually slow your pace to bring your heart rate down.

• Static Stretching (5 minutes): Stretch all major muscle groups used during the workout to aid recovery and flexibility.

 

Summary

• Total Duration: 60 minutes per session

• Frequency: 3 times a week (e.g., Monday, Wednesday, Friday)