Kick start your weight loss and Create Lean Muscle Fast
Posted: 10/18/2009
I wanted to put this page up quick just so some of you have a basic guide to follow in case your just getting yourself back into the gym. Thi workout will jump start weight loss and increase lean muscle fast but should be changed after four weeks. You can move on to my next workout that is posted as Part 2 for Beginning Workouts.They idea of this workout is to take three exercises and perform one after the other giving yourself no rest between sets until the third set is complete. After that you can rest 90 seconds and repeat the cycle two more times before moving on to two or three more exercises. Once you get the hang of it you will complete nine exercises for the entire body within 30 minutes. Are you ready? Here we go.
Chest Press (machine or free weight) 3 x 12
Cable Row Machine 3 x 12
* perform 3 cycles one after the other, 90 sec rest after third exercise set & repeat
Incline Chest Press (machine or free weight) 3x 12
Wide Lat Pulldowns 3 x 12
* perform 3 cycles one after the other, 90 sec rest after third exercise set & repeat
Shoulder Press (machine or free weight) 3 x 12
Bicep Curls (machine or free weight) 3 x 12
Tricep Pushdown 3 x 12
* perform 3 cycles one after the other, 90 sec rest after third exercise set & repeat
Leg Extension 3 x 12
Lying Hamstring Curls 3 x 12
Lep Press 3 x 12
There you go. A basic push pull workout designed for the beginner or the person who has been out of the gym for a while and wants to jump start quick weight loss and lean muscle gain. As I said above I will post a follow up workout to be started after you have completed 4 weeks of this. Let me know how your progress has come along. And if you really want a kick butt workout click here. Take care!
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