Beginner Workouts for Two Weeks
I am entering my third week back into the fitness lifestyle. I feel fantastic, and I have lost two pounds. I am still battling my junk food cravings, however, I am not going to let that hold me back from my goals. Regardless, I am ready to take on the next two weeks.
For the next two weeks, I have planned my weight training schedule. Last week, I did not run liked planned. It has been raining nearly every day. If weather permits, I will run four times this week.
Monday, June 30
Legs
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Leg Extensions | 3 | 10 | 1 minute rest between sets |
| Wide Stance Barbell Squat | 3 | 10 | 1 minute rest between sets |
| Walking Barbell Lunge | 3 | 10 | 1 minute rest between sets |
| Single-Leg Barbell Deadlift | 3 | 10 | 1 minute rest between sets |
| Lying Leg Curls | 3 | 10 | 1 minute rest between sets |
| Seated Calf Raise | 3 | 10 | 1 minute rest between sets |
| Standing Calf Raises | 3 | 10 | 1 minute rest between sets |
Tuesday, July 1
Back and Biceps
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Hammer Strength Lat Pull | 3 | 10 | 1 minute rest between sets |
| Wide-Grip Lat Pulldown | 3 | 10 | 1 minute rest between sets |
| Seated Narrow Grip Cable Rows | 3 | 10 | 1 minute rest between sets |
| T-Bar Row | 3 | 10 | 1 minute rest between sets |
| Back Extensions | 3 | 10 | 1 minute rest between sets |
| Barbell Curl | 3 | 10 | 1 minute rest between sets |
| Incline Dumbbell Curl | 3 | 10 | 1 minute rest between sets |
| Alternate Hammer Curl | 3 | 10 | 1 minute rest between sets |
Wednesday, July 2
Chest and Triceps
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Wide Pushups | 3 | 10 | 1 minute rest between sets |
| Incline Dumbbell Press | 3 | 10 | 1 minute rest between sets |
| Flat Bench Flyes | 3 | 10 | 1 minute rest between sets |
| Decline Flyes | 3 | 10 | 1 minute rest between sets |
| Bench Dips | 3 | 10 | 1 minute rest between sets |
| Lying EZ-Bar Triceps Extension | 3 | 10 | 1 minute rest between sets |
| Dumbbell Triceps Kickback | 3 | 10 | 1 minute rest between sets |
| Overhead Two Handed Triceps Extension | 3 | 10 | 1 minute rest between sets |
| Cable One Arm Triceps Extension | 3 | 10 | 1 minute rest between sets |
Thursday, July 3
Legs
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Leg Extensions | 3 | 10 | 1 minute rest between sets |
| Wide Stance Barbell Squat | 3 | 10 | 1 minute rest between sets |
| Walking Barbell Lunge | 3 | 10 | 1 minute rest between sets |
| Single-Leg Barbell Deadlift | 3 | 10 | 1 minute rest between sets |
| Lying Leg Curls | 3 | 10 | 1 minute rest between sets |
| Seated Calf Raise | 3 | 10 | 1 minute rest between sets |
| Standing Calf Raises | 3 | 10 | 1 minute rest between sets |
Friday, July 4
Shoulders and Abs
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Seated Dumbbell Press | 3 | 10 | 1 minute rest between sets |
| Rear-Delt Cable Flyes | 3 | 10 | 1 minute rest between sets |
| Dumbbell Front Raise | 3 | 10 | 1 minute rest between sets |
| Seated Arnold Press | 3 | 10 | 1 minute rest between sets |
| Dumbbell Lateral Raise | 3 | 10 | 1 minute rest between sets |
| Seated Bent-Over Rear Delt Raise | 3 | 10 | 1 minute rest between sets |
| Crunches | 3 | 10 | 1 minute rest between sets |
| Roman Chair Leg Raise | 3 | 10 | 1 minute rest between sets |
| Oblique Crunches – On The Floor | 3 | 10 | 1 minute rest between sets |
Great workout plan Jackie!
Congrats to getting in all that running in the heat!