'In this video series my wife Patricia and I will be doing a Free Beginners Workout Program that they offer to members at Platinum Health & Fitness in Conception Bay South Newfoundland. You can visit them on Facebook at: https://www.facebook.com/PlatinumHF This program will train all your major muscle groups, through the basic movement patterns and get you started on the right track towards building lean muscle, burning fat, while increasing your strength and energy. In this video we\'re doing Workout # 1 - Upper Body Workout. I\'ve also posted Workout # 2 - Lower Body Workout at: https://www.youtube.com/watch?v=ovMr27g6stY Here’s the full workout routine: Warm Up with 10 minutes of cardio on the Elliptical Machine. Lat Pull Downs: 3 sets of 10-15 reps Chest Press: 3 sets of 10-15 reps Shoulder Press: 3 sets of 10-15 reps Seated Cable Row: 3 sets of 10-15 reps Pec Deck Fly: 3 sets of 10-15 reps Side Lateral Raise: 3 sets of 10-15 reps Preacher Curl: 3 sets of 10-15 reps Tricep Extension: 3 sets of 10-15 reps Abdominal Crunch: 3 sets of 15-20 reps With each exercise I want you to start off very light and build up gradually. For your first warm up set just go through the motions. Focus on doing the exercise with a full range of motion and proper form. Then after each set evaluate how the exercise felt, if it feels easy increase the weight for your next set. Do 3 sets total sets of 10-15 repetitions per set. Starting light and increasing the weight with each set. Don\'t feel embarrassed about lifting light weights and doing warm up sets. Even top level bodybuilders and athletes will start each exercise doing lighter weight warm up sets before lifting heavier weights. Use your lighter warm up sets to make any needed adjustments with the height of the seat, handle positions, etc. So that you\'re comfortable for your heavier working weight sets. It\'s very important to pace yourself when starting a new workout routine. A big mistake that a lot of beginners make is trying to do too much, too soon. But all this is going to do is cause unnecessary aches, pains, and soreness while increasing your risk of injury. The best advice I can offer you, is to take it slow and steady. There will be lots of time later on to push yourself with more intensity. But for now master the basics and get comfortable with doing the exercises. On your off days from weight training do some extra cardiovascular exercise, such as going outside for a walk. The combination of doing weight training one day and cardio the next is a great way to combine muscle building and fat burning into your workout routine. This schedule also helps with your recovery because walking is a gentle form of exercise that\'s not going to break down your muscles. Instead it will provide some active recovery while burning body fat. ================ FREE Fat Loss Program - Learn how I was able to go from FAT to RIPPED after age 40 - and keep it off - without starving myself on some crazy low carb cutting diet, or killing myself in the gym with extreme workouts. If you\'d like to have a copy - for FREE... Just click on the link below: https://leehayward.com/blog/ripped-after-40-ebook ================ E-mail Lee at: leeh [at] leehayward.com Follow Me on Instagram https://www.instagram.com/leemhayward Download Lee\'s Bodybuilding App: https://leehayward.com/app Free Bodybuilding Program: https://leehayward.com/muscle-building Free Bodybuilding Diet: https://leehayward.com/diet Muscle After 40 Blueprint: https://muscleafter40blueprint.com Facebook: https://www.facebook.com/lee.hayward #beginnersworkout #upperbodyworkout #leehayward'
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