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Program is courtesy of personal trainer Sean 💪
I started gymming with full body workout before I transition to having upper & lower body workout split. I did a lot of bodyweight, dumbell exercises before I move on to barbell lifts. If you’re new to the gym & looking for a program, let’s try this!
This workout program don’t require barbell, only dumbbells & machines~ it will be full body & will be in phases - to let your body get used to the movements before progressing to phase 2 & 3 later on.
Comment if you’d like a video on it!
Program for 4 weeks -
Day 1
A1. Rear Foot Elevated Split Squat 3x10-12
A2. Neutral Grip Lat Pulldown 3x10-12
B1. Romanian Deadlift 3x10-12
B2. Seated DB Shoulder Press 3x10-12
C1. Single Leg Calf Raise 3x6-8
C2. Neutral Grip DB Bicep Curl 3x8-10
C3. Hollow Hold 3x45s
Day 2
A1. Goblet Squat 3x10-12
A2. Single Arm Cable Row 3x8-10
B1. Seated Leg Curl 3x12-15
B2. Low Incline DB Bench Press 3x10-12
C1. Step Up 3x12-15
C2. Neutral Grip DB Tricep Extension 3x8-10
C3. Alternating Toe Touch 3x20
Day 3 - (Repeat Day 1 or 2, best to alternate!)
Do it for 4 weeks & come back for Phase 2 Beginner Workout Split!
#workoutroutine #workoutexercises #beginnerworkout #gymsg #gym #Lemon8SG