When was the last time you witnessed a
That settled, I can show you a way you can shred your body and develop that strong, lean muscle mass with abs on the side. Remember, there is too much fitness information circulating around the internet, data that will in most cases derail you.
The good news, however, is that this 7-day beginner’s workout plan surely hits the mark without asking too much from you. As for me, I do not sell people crap and that does not mean I will start today.
So, what does this program entail? You should, at the end of the day have familiarized yourself with the following:
- The 7-day beginner’s workout plan and how it can sculpture your body into a masterpiece,
- Workout and nutrition tips meant to build your physique, and
- How you should keep up with the plan.
The 7-Day Beginner’s Workout Plan
Bodybuilders were not born with excellent physiques at hand. They worked their hats off to get to the top. In short, bodybuilders toil for as long as they can. As a matter of fact, they dedicate separate days for different body sections, a tough approach altogether.
Luckily, you do not have to go through that gruesome route. Recall, the 7-day beginner’s workout plan focuses on full body workouts, daily. Therefore, you no longer have to worry about muscle soreness leave alone tissue injury.
The 7-day beginner’s workout plan once followed to the letter yields wheels of steel, chiseled abs, and muscular biceps and triceps.
But how do these full body workouts profit beginners?
Full body workouts:
- Spread the number of sets you take every day thus reducing muscle, tissue, and joint tension,
- Fosters a general reduction in DOMS because of a substantial decrease in the number of sets you take every day,
- Increase body metabolism,
- Exercises your heart all thanks to increased heart rate, and
- Encourage a greater volume per muscle group.
Here is how you organize your week.
Day 1: Monday
Monday, being the first day of this exercise is filled with lots of techniques. Approaches that keep you engaged include barbell back squats, barbell bench press, dumbbell Romanian deadlift, alternating seated shoulder press, lat pull-down, leg extensions, standing calf raises, and abdominal crunches.
Day 2: Tuesday
You have to, on your second day, go for the barbell deadlift, goblet squat, pull-ups, dumbbell flye, EZ-bar bicep curl, tricep cable push down and the plank. Hitting the plank 3 times and for a period of 60 seconds, each helps yield fast results.
Day 3: Wednesday
Wednesday is a different animal altogether. You must on this settle for the leg press, dumbbell incline bench press, chin-ups, tricep dips, seated cable row, alternate barbell lunges, lying leg curl, and the hanging knee raises.
Day 4: Thursday
Thursday should be dedicated to rest. Remember, too much body exercise exhausts the body. In some cases, the muscles become sore. Therefore, rest helps your mind, body, and soul to relax.
Rest even feeds you with the extra energy you need to keep going.
Day 5: Friday
The workout routine compels you to complete exercising even after that short breather. Thus, Friday is the day you engage yourself in the barbell back squat, lateral lunges, barbell bench press, barbell upright row, standing tricep extensions, dumbbell hammer curl, barbell calf raises, and deadbugs.
Experts recommend that you do 3 sets of bedbugs for 60 seconds each.
Day 6: Saturday
Saturday is the d-day for the Romanian deadlift, goblet squat, military press, reverse grip cable pull-down, bicep cable curl, tricep cable push down w/rope, dumbbell lateral raise, and the supermans.
Day 7: Sunday
Sunday, being the 7th day of the week bears a lot of biblical significance. It is a day of rest, a day away from all the hassle and bustle. So important is Sunday that it gives your muscles more than enough time to heal. Thus, Day 7 should never be taken for granted.
Workout and Nutritional Hacks
We as SpotMeBro have been in the fitness industry for a long, long time. In short, we have seen a lot of action meaning we can give you insightful advice with regards to workout and nutrition.
These hacks, if followed to the letter, can transform you from a beginner and into a pro. Take a look!
- Proteins keep you going. They not only keep your belly full but also help rebuild torn muscles and tissue.
- Eating nutritious whole foods is the way to go. Too much junk will only derail you from the main goal. That is why it is important that you eat calorie-rich foods.
- Prep your meals on a free day. Prepping nutritious meals on a free day helps as you do not have to cook after a long, gruesome day.
- Master your technique before graduating to heavier weights. Being a master at your own game increases your resilience and at the same time reduces your chances of getting injured.
- Challenge yourself every week. You need to, after mastering your technique, go the extra mile of increasing the amount of weight you lift. For the record, this is the only way to developing bigger and stronger muscles.
- Rest, rest, rest. You must rest to give your body more than enough time to heal.
- Take advantage of the active recovery. Sitting down in between sets will not do you any good. You, therefore, have to move around for you to enhance full blood circulation.
- Sleep as much as you can. Sleep for a minimum of 7 hours every day. Recall, anabolic processes take the charge when you are in a restful state. Secondly, testosterone production is at its peak when you are well rested. Finally, insomnia leads to hunger, meaning you may sabotage your workout goals at the end of the day.
Adhere to the Plan
Sticking to the 7-day workout plan is important especially if you are keen on realizing results and fast. You also have to go beyond the ordinary to ensure that you build a proper foundation of strength and mass.
Believe me; some techniques will take you beyond the limit that does not mean you should quit. You must press on for a month or so for you to notice any significant changes in your physique.
However, you can go overboard by following this routine workout plan for 12 weeks straight.