Workout Routine

Here are steps to improve your workouts

• Workout 3 days in a row and take one rest day
• Make sure to start out easy then go harder
• Progressive overload is important and it essentially means to make the workout a little bit harder every time
• Warm-ups are very important
• The different types of workout days are Push, Pull, Legs, and Cardio
  
  

Which workout day do you want to learn about?

Lifting Routine	Description	Workout 1	Workout 2	Workout 3	Workout 4	Workout 5	Workout 6	Workout 7	Workout 8	Workout 9
Push Day	On Push Day you work the chest, shoulders, and triceps.	Bench Press	Incline Bench Press	Chest Fly	Shoulder Press	Lateral Raise	Shoulder Shrug	Tricep Dips	Skull Crusher	Cable Tripcep Extension
Pull Day	On Pull Day you work the back and biceps.	Barbell Bicep Curls	Dumbell Side Curl	Spider Curls	Deadlift	Barbell Row	Pullups	Landmine Row	Seated Cable Rows	Lateral Pull
Leg Day	On Leg Day you work the calves, hamstrings, quadriceps, and glutes	Barbell Squats	Split Squats	Step-Ups	Leg Curls	Single Leg Deadlift	Calf Raises	Bulgarian Split Squat	Side Lunge	Barbell Glute Bridge

Cardio Routine	Time	Picture
Running	20 minutes + 3(number of weeks)
Biking	30 minutes + 3(number of weeks)
Swimming	20 minutes + 2(number of weeks)

Next steps

Finish your journey

• You have to be persistent in the gym even if your don’t feel like goind
• Working out won’t only improve your physical health but also your mental health
• Now that you have the correct workouts you have to know when to do them: Calender