Workout plan

Workout plan. // Werbung What makes this "beginner friendly"? 1. Feb 5, 2024 · Keep your shoulders down. Let your arms swing loosely at your sides. 8 to 1. The entire routine will take less than 30 minutes Sep 27, 2009 · 4. Bodybuilding is a form of exercise that involves the use of weight-resistance exercises to increase muscle mass. Feb 1, 2023 · Summary. Jan 12, 2018 · Rule #2: Use full-body training to build muscle. We turned this bodyweight workout into a fun infographic, because that’s how we roll around here: Jump to the “ Best Bodyweight Exercises ” section for a full breakdown of each movement. A workout plan gives you a sense of focus and control. 510. Use the FitWatch Workout Plan / Workout Planner down below to plan your workout for the week. This exercise warms up the lower body and increases core strength. Dumbbell lateral raise – 4 x 12-15 reps (rest for 2-3 minutes after each superset) C1. Type. Return to the starting position and repeat. Day 2 – Legs & Abs. 99 annually for the Elite plan Free trial: 7-day Supported devices: iOS and Android Jefit is a great strength-training program for Forearm curl up (15 reps) Bicep curl (2 sets) Forearm curl back (15 reps) º 8–10 reps º Stop 1 rep before your limit º 4 sets per exercise º 60 min total º Rest 2. The goal is to help you develop lean and functional muscle tone through foundational lifts. Jump your feet out, landing in a squat and circling your arms up and over your head. Oct 28, 2021 · Subscription cost: free basic plan, $12. Make it a habit Feb 25, 2022 · 3×20 walking lunge with dumbbells (10 each side) Optional: 3×12 leg curl and extension. But find out for sure. C1. Standing Calf Raises: 4×6-10. Aug 10, 2022 · Day 1: Cardio, Strength, and Stretch. Weight Workout. The order of exercises and workout days in Plan B is critical. 3 minute cool-down. Oct 4, 2021 · Lateral Raises: 3×10-15. It’s a much-loved, well-used way of training but doesn’t suit you as a beginner. The workout plan you create shows how the exercises are done and which muscle groups they work. Chapter 2: Effective exercises. B2. 15 reps: band-assisted pull-ups. Week 2 : 4 sets of 5 reps @ 75-80%. 6K Reads. You can choose the suitable program out of these workout routines based on the expected end. Sep 15, 2022 · Core Strength & Stability: Why it Matters and How to Build It. Overall volume increases slightly during these two weeks, mainly due to the addition of Feb 24, 2023 · This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day. 5K Reads. With the workout builder, you can easily create the workout plan you want. These workouts are easy to follow and can be done in roughly 30 minutes (rest as you feel fit Jun 13, 2020 · Strength Phase. Jump up once again, bringing your feet together and circling your arms back down. Face Pulls: 3×10-15. Train your abs effectively and efficiently! This versatile workout can be done with just your bodyweight and should be incorporated into your training plan 2-3 times per week. The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. 5 grams of dietary fat per pound of body weight. Chapter 1: Tick all the boxes. Jul 1, 2022 · A weekly workout plan with strength training and cardio to lose weight. Quick and dirty 20 minute burner to incinerate fat and increase strength and power. Friday: Pull Day: Back and Biceps. A “set” is a cluster of repetitions performed back-to-back with no rest in Powerbuilding Programs. 5-5 min. For example, to build bigger biceps, you need to perform exercises that work the biceps. Strength training at home or at the gym 2 days a week. Two days of active recovery. If you want to boost your speed, bend your elbows at 90-degree angles and swing your hands from waist to chest height. Online Workout Planner. Week 1: 4 sets of 8 reps @ 65-70%. Do each move for 30 seconds, then rest for 30 seconds. Warm-Up. 30 Jumping jacks. Home Workout #3: The 20-Min Hotel Routine. Working Set. This routine gives you everything: strength-training, cardio, and stretching too! Larysa DiDio Published: Jan 2, 2024. Monday Feb 11, 2024 · Kai Greene Workout Routine Spreadsheet. Day 4 – Leg & Abs. The muscle-building workout plan itself should be selected based on your goals. Jun 13, 2020 · An entire workout can be anywhere from 45 minutes to 2 hours. Women’s Workout Programs. Apr 1, 2021 · Weeks 7–12: Upper/Lower Split with Increased Intensity. Best Free Online Workout Program: Nike Training Club (NTC) Best Online Workout Program for May 15, 2020 · Stand with a dumbbell in each hand to start your lateral raise. Your cardio workout on days one and six is 25 minutes long, but you should workout at your fitness level. Day 5 : Rest. Wherever your starting point, this beginner-friendly program, designed by McParland, will help you master those movement patterns and Apr 7, 2022 · Strength training workouts: The strength workouts included in this four-week workout plan for women are short (only four exercises each) but intense. 20 minutes is the minimum, but if you have time to do 30, then you should. 15 reps: barbell curls. The custom workout plan you have designed with the workout generator is automatically saved to your profile. The following workout is meant to be performed Monday through Friday. Day 2: Chest. Reps 5. Feb 22, 2024 · Best Online Workout Program for Cardio: iFIT. Day 1: Legs and abs. Choose your exercises well. Home Workout #4: High-Intensity Interval Training. Lets pop some of this information in: Day 1 : Chest. If you really want to push yourself, you can try doing a 30-day squat challenge at home. HIML-4 Maximum Muscle Building Workout System. Day 5: Shoulders. Thursday – Rest. 8 Week Beginner Fat Loss Workout for Women. Plan ahead for anything that might get in the way of exercising. This is when you train one or two muscles per workout and train them only once per week. Day 1: 20-Minute Bodyweight Energy Workout. Your palms should be facing inward towards the mid-line of your body. Stretch. I used BASIC movements, that are not too complicated or hard to Jan 11, 2024 · 10 Push-ups. If you’re not a morning person, for example, don’t undermine yourself by planning to exercise before work. Jan 3, 2024 · A “rep” is a single repetition of a given exercise; think curling a dumbbell up and lowering it back down again. “These two workouts below ensure we are using these movement patterns along with some variation and guaranteeing we are using the vertical and horizontal planes of motion,” he says. Land on your heel, then roll forward onto the ball of your foot, pushing off from your toes. Get in, stimulate the muscle, get out, and recover. Jan 17, 2022 · For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutr . One-on-one coaching to support all of your fitness goals. May 27, 2022 • 5 min read. The goal rep range is 4-6. Abs. Remove obstacles. Tuesday: Push Day: Chest, Shoulders and Triceps. Week 3: 3 sets of 3 reps @ 85-90%. Day 30: Active Rest Day Or Light Bodyweight-Only Workout. HIML-4 is a highly effective four week muscle building workout system that cycles between heavy days, intense workouts, and moderate to light weight training days. Proper Nutrition. Do two to three sets of 10 to 12 reps. 6 days ago · Here’s an example of how to split a workout into five days. Alternating between high intensity and moderate or low intensity. Home Workout #1: Beginner Bodyweight (Start Here) Home Workout #2: Advanced Bodyweight. 15 reps: lateral pulldowns. C2. Plan your workouts for the time of day when you’re most awake and energetic. Alternate sets of the bench press and seated cable row. Try to keep rest periods between 30-60 seconds after each set and in between exercises. Hold for 5 seconds Jul 6, 2022 · 1 Walkout. Day. 10. Apr 1, 2021 · This 4-week full body workout plan follows a 5-day workout split routine: Monday: Leg Day. Nicole Davis is a Boston-based writer, ACE-certified personal Dec 5, 2023 · It can help with weight loss, sleep and self-esteem. Created by Chalene Johnson, what sets PiYo apart from Nov 15, 2022 · Why Nutrition is Important on a Bodybuilding Meal Plan . Jan 27, 2019 · The Full Body Workout Plan (Overview) First off, to clarify, this full body workout routine consists of 3 workout days per week and will alternate between two different full body workouts like so: Monday – Workout A. Building a strong and stable core should be a staple for everyone. Now, increase your caloric intake slightly. Notes: 45 deg leg press, start with 75% of your max and add weight on each set. PiYo. Barbell overhead press – 3 x 8-12 reps, 90 seconds rest. The workout itself targets your lower body three times a week with a strong focus on Feb 5, 2024 · Make it easy on yourself. 2 grams of protein per pound of body weight. Day 3: Superset Fundamental Movement Workout. You must be sure to change the percentages, reps, and sets each week accordingly. Tuesday – Rest. Build strength and muscle until you’re at your desired size. Mar 8, 2019 · Position yourself with your back on a wall and. , coordination) and fluid/glycogen storage. The different exercise and rep ranges will switch up the muscle-building stimulus. Day 6 – Legs & Abs. From standing, bend down, place your hands on the floor and walk your hands out to a high plank position (hands under your shoulders, arms extended, with your body forming a straight line from your head to heels), then walk your hands back to your feet and stand up. That will allow you to toil through the week successfully without suffering from fatigue. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do workout 2 twice etc. 4 days ago · Future – Personalized Digital Fitness Coaching. No matter what your workout routine looks like, the most important thing is to get your body moving regularly. When it comes to building muscle mass, some people choose to go for the ‘split training’ option. John Fedele/ Getty Images Oct 3, 2022 · 2 sets of each exercise, 10-20 min. Day 3 : Back. Oct 7, 2022 · Increases energy output in same timeframe. Best Online Workout Program for Strength: Juggernaut. Friday – Workout A. This Mar 25, 2022 · 2 Easy Exercise Plans for Faster Weight Loss: Looking for a speedy route to weight loss? These two exercise plans can help. Do this until you get down to a low enough body fat percentage (10-11% for men, 17-18% for women). Day 5 – Pull. 30 seconds plank hold. Perform the remaining exercises as normal straight sets. If you find that you are bending your elbows, you are lifting too much weight. Regardless, it’s mission critical that you’re maintaining perfect form throughout each exercise, taking the joint through your full range of available motion. In this workout split example, you’ll be Dec 13, 2017 · Rest periods should be limited while performing this full body routine. 10 Dumbbell rows (use a milk jug or other weight). Day 4: Active Recovery. Feb 19, 2023 · By the end of this guide on how to build a workout plan, you’ll be thinking like a professional personal trainer. Week 4: 5 sets of 5 reps @ 60-70%. PPL Split Workout Routines. So without further ado, let’s move on to our ideal 7 day gym workout schedule: Day 1 – Upper. Barbell squat – 3 x 6-10 reps, 90 seconds rest. Triceps dips – 4 x 6-10 reps. It also gets your heart rate up. Dumbbell Lateral Raise. 3 Week NFL Combine Bench Press Program. Hitting the gym for 50 minutes, 3 days a week. Jamie Eason's LiveFit 12-Week Trainer. 4-week plan. Try risk free - cancel any Mar 8, 2024 · A Comprehensive Beginner Workout Plan: Strength And Cardio. Learn about your fitness level and write down your scores before you start your program. Mar 28, 2023 · Turn the routine into a time-under-tension workout, completing each move for a set amount of time instead of for a set number of reps. Your abs will love you and hate you at the same time! Try out any one of these core focused workout programs. Then, make exercise a habit by incorporating it into your daily routine. Give Yourself a Full-Body Reboot with This 3-Day Detox Workout Program. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. August 2020. 99 per month or $69. 11. As mentioned, muscle building is specific to the muscle being worked. Weeks 7-12 split the workouts into two parts: upper body and lower body. Any exercise program should have a nutritional component. Day 4: Basic yoga. Do some type of physical activity every day, even if Jul 24, 2021 · The best workout routine in the world is useless if you don’t actually do it. Achieve your weight loss and fitness goals at home using just a set of dumbbells. Huge range of FREE workouts for men. Day 3: Rest. Step one leg forward into a long stride, bending the knee and placing the foot flat on the floor. Spreadsheet: Kai Green Workout Routine Overview: Kai Jan 30, 2024 · Sends custom workout plans to your phone every week. Repeat for 15 minutes. This is the best 6 days workout plan for fitness freaks who wish to gain more muscle naturally at the gym. Download men's workouts for muscle building, fat loss, abs, chest and more from Muscle & Strength. Sidelined, whether for lack of progress, motivation, or a nagging injury, is a surefire way to miss your goals. 300 Workout: The Rise Of A New You! A Plan To Get Muscular & Ripped. Create a custom workout program designed exclusively for your body and your fitness goals using our research-based algorithms Enough with one-size-fits-all workouts Generate a free, custom workout designed exclusively for your body and your goals using our research-based algorithms Nov 8, 2023 · 200 to 500 extra calories per day above your maintenance. Exercise Sets Reps Back Deadlift 5 10, 8, 8, 6, 4 Chin Up 2 8 One Arm Dumbbell Row 3 8 Seated Row 2 8 Close Grip Lat Pull Down 3 10, 10, 8 Biceps Standing Barbell Curl 3 8, 8, 6 Close Grip Preacher Curl 3 8, 8, 6 Incline Dumbbell Curl 2 12 - 14 Concentration Curl 2 10 Friday - Legs Exercise Sets Reps Legs Squat 5 10, 8, 8, 6, 4 Leg Extension 3 Sep 16, 2022 · Circling the arms adds some intensity to the move as well. You’ll be approaching your workout programming differently and understanding how to build workouts without the fluff. Dec 3, 2016 · High-intensity interval training one day a week, 20 minutes per session. This feature presents three new workouts, including a powerful 4 day split designed to shred fat and build muscle. So you’ll do one set of 1A, rest, then one set of 1B, rest again, and repeat until all sets are complete. Saves time with higher energy output in a short time. Day 6: Arms. Apr 12, 2021 · 3. 9K Reads. Wednesday: Legs and Abs. Repeat for 30 minutes. Workouts. Saturday: Cardio and Core (Abs) Sunday: Rest Day. HIIT. Holman offers two seven-exercise templates for full-body fitness. So, you will train with weights first, then do cardio after. Aug 15, 2019 · Muscle & Strength’s Women’s Fat Loss Program. 3 to . Do 3 sets each with 2-minute breaks in between. Jan 31, 2019 · Workout 2. If you need to start with 10 or 15 minutes just to see how things feel, feel free to do that. You probably have some idea of how fit you are. It's hard work, but the rewards are life-changing! 2. Dumbbell lunges – 3 x 10-15 reps (each side), 90 seconds rest. Sprint for 30 seconds, followed by 60 seconds of jogging. If you are in good shape and have a fair amount of muscle mass, then eat 120 grams of protein per day. Lowering down against the wall, squat down. Note that the workout pages that follow show only the percentages, reps, and sets for the first week (65-70%). Aim to exercise for at least 200 minutes per week. Before you start working out, get a health check-up and make a plan with realistic goals. However, you also need to eat in a specific way in order to build muscle. Jun 13, 2020 · The first six weeks of training for an untrained individual provide mainly neural adaptations (e. This 10 week workout program is perfect for any healthy woman who is looking to lose unwanted body fat through a good weight lifting and cardio program. Your gains will start quite slow around 4-6 weeks into a training routine and will grow after that if you're providing adequate intensity, volume, nutrients, and rest. Your goal, however, should be to move up in weight on at least one set of each exercise you perform each week. Equipment. These three routines will help you burn off the Holiday junk and get you back up to speed. Daily goal. This 12 week program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program. Workout 3: Soothing stretch. Workout 2: Basic strength — Equipment Required: Light dumbbells, an exercise ball, or chair and a mat— Length: 10 to 15 minutes. 4M Reads. 8-10. Day 7 – Upper Body. Point your toes straight ahead. You will train on a 4 day split routine, resting on Wednesdays and the weekends. Fill in the remainder of your Mar 31, 2022 · Start in a squatting position and explode up in a jumping motion. The first 2 workouts in this program focus on big compound movements such as the deadlift, squat, and bench press. What it is: A low-impact 60-day plan that incorporates elements of Pilates and yoga, done at a quicker pace for cardio benefits. Whether you’ve been wanting to drop those last 10lbs for a few months or have a serious weight-loss journey ahead of you, this month-long lose weight workout program will give your weight loss goals the kickstart they need. Day 5: The Perfect 30-Minute Bodyweight Workout to Start Your Day. Rest (Secs) 23 minute interval session: sprints, bike or other favorite mode: 2 Minute Warm-Up. Dec 31, 2022 · Strength training: 2–3 times each week. And you can start a fitness program in only five steps. Day 3: Beginner intervals level 2. 1. The program works each muscle group hard once per week using mostly heavy compound exercises. Jul 7, 2021 · This workout program is best for anyone looking for a guiding hand in the right direction. Transform yourself in as little as 45 minutes! This 8-week full body workout routine is designed for women who want to tone their bodies while growing their glutes. Lateral raises - focus on form using light weights. B1. By alternating upper- and lower-body moves in supersets, which are alternating sets of two different exercises with no rest in between, you'll keep your heart rate elevated and maximize calorie burn while working every muscle in your body. A1. Begin with feet together and lower into a squat, bringing your arms in front of you. Repeat the sequence two to three times. Reply. You’ll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy. Steady-state cardio one day a week, 35 to 45 minutes per session. Thursday: Yoga, Active Recovery or Rest Day. Try this intense full body bodyweight workout circuit! 1. You will perform these sessions after your weight training. Following a specific workout plan is key for bodybuilding. Medicine for Mayhem: 20-Minute High Intensity The Ripper! Workout. feet a large step out in front of you. Jogging for 5 minutes, followed by 2 minutes of walking. Uses data from your Apple Watch for progress tracking. 15-Minute Core Conditioning Workout You Can Do Anywhere. Perform 1 warmup set with body weight or light weight before starting the 3 working sets. Rest periods will be 2-3 minutes between sets. That said, you can customize this workout plan to Sep 30, 2022 · Take 10 to 15 minutes to try doing five incline push-ups (against a surface that allows your body to be at an incline, like a bathroom sink), five chair squats, and five walking lunges (or a set of stationary lunges holding on to a countertop for support). While it won May 26, 2021 · Muscle & Strength’s Women's Workout. These workouts are short and simple and should take you 35 to 45 minutes. Sep 1, 2019 · Finally: a workout suitable for BEGINNERS. If you plan your workout ahead of time, you might be more likely to workout rather than just Jul 19, 2019 · The M-F Workout Routine. Raise your straight arms to shoulder height and lower slowly. Use this to get started. 5 min. Measure your fitness level. And with a 6 day workout routine, you are allowed one rest day per week. Sep 24, 2019 · Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides. Powerlifting Programs. Seize your glory by building a Spartan body. Day 3 – Push. Split programs offer various exercises to target different muscle groups while allowing for recovery. This sample weekly workout schedule is an example of a well-balanced exercise routine to help you lose weight or build muscle. The goal is to increase the amount of calories you burn by performing exercises that require multiple muscle groups to help complete the exercise. Workout Planner / Workout Plan. Dec 22, 2020 · Stand upright with the feet together. Mar 8, 2024 · Beginners on this program will do four cardio sessions a week for 20-30 minutes per session at the Zone 2 pace. Weight progression will be highly individualized. Weight Loss Routines. Dumbbell bent over row – 3 x 8-12 reps, 90 seconds rest. Day 2 : Shoulders. In this way, when you go to the training Dec 8, 2023 · Let’s go over the 8 Best At-Home Workouts so you can start training today: no gym or equipment required! A note on warming up and cooling down. Why: Strength training is a super important way to keep your body functional for the long haul, Fagan says: It helps prevent the bone loss and muscle loss Weeks 3-4: Intensity Boost. The Whole Life Challenge provides the structure to give you the consistency you need to follow through on any exercise plan. 15 Second Plank. 187. Day 5: Basic strength training; perform each exercise for 2 sets of 15 reps, resting 20 to 30 seconds between sets. Pushing through your feet and bracing your core, raise your bottom off the ground until your Jan 13, 2022 · Eat enough protein and train heavy to lose fat and keep your muscle. Going on brisk walks throughout the week. The first two weeks of the routine will have you focusing on strength, maintaining your reps in the 6-8 range. Feb 6, 2023 · Which workout routine is best for muscle gain? The best workout routine for building muscle requires a variety of compound and isolation lifts and progressive overload. Dumbbell hammer curl to overhead press – 4 x 10-15 reps (rest for 2-3 minutes after each superset) Alternate between workout 1 and 2 for you chosen weekly frequency. . Feb 14, 2024 · By following the leg exercise, push exercise, pull exercise, and core exercise routine you will maximize rest in-between each exercise, therefore, limiting muscular fatigue and allowing you to perform each strength training exercise to its fullest extent. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms. Each day you will work a different body part. Start losing weight by attacking week 1 of our four-week workout plan to lose weight and burn belly fat. Day 4: Back. Kai Greene's workout routine is a 5 day intermediate to advanced level bodybuilding program. That means if you plan to a 30-pound dumbbell for your first set, a 12-pound dumbbell is needed for the warmup set. This iconic program has shown millions of men and women the transformative power of lifting weights and eating right. Either way, it’s why this program has a three-day training split, requiring only the bare necessities: a set of dumbbells and a bench. Day 6 : Arms. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. Chapter 3: Warming up. Weight Loss, Full Body, Abs & Core. Upper Lower Split Routines. Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be May 9, 2023 · This step-it-up plyometric workout involves a series of leg exercises, including squats, jumps, and lunges, This energetic bodyweight routine includes explosive moves that really work your legs and glutes to increase your power and strength. Jun 7, 2019 · The smaller muscles groups (such as biceps, triceps, and calves) should be trained twice a week. Day 4 : Legs. Workout 1: Beginner cardio — Length: 20 minutes. [9] Now, this is just a basic, 3-day, Full-Body workout routine. When you're ready for a challenge, the second workout plan will put your weight loss plan into hyper-drive. 3. Day 2: Low May 17, 2013 · Week 12 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories. g. View Workout. The goal of each workout is to achieve a pump. Fitness Mat, Resistance Bands (Optional), Dumbbells (Optional) Release Date. Workouts cycle between 5x5, 5x8 and 3x3 weeks, ending with an all-out 20 rep test. Note: Exercises with an or option should be alternated between workout days. Sends custom workout plans to your phone every week. Strength Training Programs. This 4-day workout plan combines weight training and cardio to help you get leaner! Oct 14, 2022 · WEEK 4: Workout Routine for Energy and Mobility. This workout is designed to increase your muscle mass as much as possible in 10 weeks. There are hundreds of free workout programs available here. Saturday/Sunday – Rest. Jan 31, 2019 · Lat pulldown – 4 x 8-15 reps. Bend the knee of the supporting leg toward the floor. Having a workout plan can help motivate you into exercising regularly. To get the most out of this program you need to be eating BIG. For women, protein intake should be a minimum of 100 grams per day. Day 2: Active Recovery. Here’s what your schedule could look like: Jan 2, 2024 · The Perfect Workout Plan for Any Fitness Level, According to a Trainer. 12 intervals of 30 seconds of high intensity and 1 minutes of low intensity. Build strength, burn calories and boost your metabolism with this free, 30-Day Beginner Workout Plan! This complete workout program includes daily low impact strength, cardio and mobility workouts. Feb 14, 2024 · Hitting the gym for 30 minutes, 5 days a week. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). The strength phase is all about moving as much weight as possible. Use Dec 27, 2023 · 30 Day Beginner Workout Plan #1. D1. Oct 3, 2022 · Day 1 : 25-minute cardio. Uses data from your Apple Watch for Jan 22, 2021 · Here are a few tips for creating an effective weight loss routine: Weekly goal. 5 to 10 min. Sep 27, 2009 · Workout Description. This allows you to get used to new movements, focus on Oct 20, 2022 · To avoid injury and overtraining, utilize a warm-up set at the beginning of each exercise comprised of 40% to 60% of the training load for 10 to 12 reps. Wednesday – Workout B. June 17, 2022 • 2 min read. The first workout plan is designed for beginners who don't exercise at all. May 22, 2020 · 10. Day 2 : Basic strength training; perform each exercise for 2 sets of 15 reps, resting 20 to 30 seconds between sets. until your knees reach a 90-degree angle. Jun 13, 2020 · Working Set. Improve your bench press strength and endurance with this 3 week program. 10 Walking lunges (each leg). hp xg jl ek oa qk iu wl cl vn