Muscle Gain: Phase 1 SAMPLE
Muscle Gain: Phase 1 SAMPLE
This is a sample workout provided for educational purposes only. Workouts may be incomplete or non-customized. Please read the full warning notice below before participating.
You can combine warm-up and core activation each session.
Foam Roll: Latissimus Dorsis (hold 30 secs each side)
Active: Latissimus Dorsis (10 reps each arm)
Floor Bridge (2 - 12)
Side Plank (hold 30 secs or 10 reps each side )
Static: Standing TFL Stretch
Static: Erector Spinae Stretch
Bent-knee Wall Calf Stretch
Supine Biceps Femoris Stretch
Bird Dog
Resistance
Perform the first 5 exercises Monday, Wednesday and Friday, and the last 5 Tuesday and Thursday. 2 sets of 15 reps each. Tempo: slow.
Box Squat
Good Morning
Staggered Stance Cable Chest Press
Two-arm Stanging Cable Row
Two-arm Dumbbell Overhead Press
Step-up Balance Curl to Overhead Press
Single-arm Ball Dumbbell Chest Press
Dumbbell Ball Combo
Single-Leg Scaption
Dumbbell Romanian Deadlift
Single-Leg Squat
2 Series of 12 reps. Tempo: medium.
Lat pull down
Seated back row
Chess supported dumbbell row
Alternated-arm seated dumbbell curl
Single-leg hammer curl
Barbell biceps curl
2 series, 12 reps each
Incline Dumbbell Chest
Modified push-up
Bosu push-up
Dumbbell Overhead press
Single-leg scaption
Two-arms standing triceps extension
Seated single-arm tricep extension
Please Read Before Participating
The exercises provided on this page are general samples intended for educational purposes only. They are not customized to your individual fitness level, medical history, or movement needs.
These samples are available to any visitor, and you are responsible for:
Following all instructions carefully
Using proper form and equipment
Exercising within your personal limits
I do not monitor your workouts, vital signs, or environment. I am not responsible for any injury, discomfort, or health complications that may occur while performing these exercises.
Before beginning any physical activity, please consult with a licensed healthcare provider to ensure it is safe for you.