Fitness Lifestyle Workouts

Conquer Your Goals! Get In The Best Shape Of Your Life

March 15, 2017
Workout routine for the gym

Phase 1 – Building a Base

Ready to kick some ass? I know you’ve got it in you, mama!
I’ll show you how it’s done and break it down so it sounds like nothing. I promise these exercises are easier than they sound. You just gotta put the work in.
Want some tips on how to have a kick-ass leg workout? Check out Monica’s guide here!
Boom. Let’s do this.

Workout routine for the gym

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Weeks 1-4 are focused on building a nutritional and exercise base. You’ll learn the basic movements, forms, and get a feel for how much weight you can properly and efficiently move. This guide breaks each workout down to its simplest form, so you can easily do the exercises properly and feel like you know what you’re doing. 

Sound good?

FIRST WEEK – BEGINNING PHASE

Sunday – Chest and Abs

Warm up – Push Up – 2 sets of 10 repetitions
Incline Chest Press Machine – 3 sets of 8 repetitions
Chest Press Machine – 3 sets of 8 repetitions
Pec Deck Fly Machine – 3 sets of 15 repetitions
Decline Sit Ups – 3 sets of 20 repetitions

Monday – Hamstrings, Glutes, and Calves

Deadlifts – 5 sets of 5 repetitions
Lying or Seated Hamstring Curls – 3 sets of 12 repetitions
Good Mornings – 3 sets of 12 repetitions
Hip Adductors – 3 sets of 10 repetitions
Calf Press – 3 sets of 12 repetitions
Donkey Kicks – 3 sets of 10 repetitions

Finish off workout with 10 – 15 minutes of cardio on the stair stepper at a slow to moderate pace.

Tuesday – Back and Abs

Assisted Pull Ups – 3 sets of 12 repetitions
T-Bar Row Machine – 3 sets of 12 repetitions
Barbell Shrugs – 3 sets of 20 repetitions
Close Grip Pull Down – 3 sets of 15 repetitions
Hanging Leg Crunches – 3 sets of 20 repetitions
Calf Press – 3 sets of 12 repetitions

Wednesday – Quads and Calves

Warm up – Body Weight Squats – 2 sets of 10 repetitions
Barbell Squats – 5 sets of 5 repetitions
Dumbbell Lunges With Front Foot Elevated – 3 sets of 12 repetitions
Leg Extensions - 3 sets of 15 repetitions

Thursday – Shoulders and Abs

Shoulder Press Machine – 3 sets of 8 repetitions
Dumbbell Side Lateral Raise – 3 sets of 15 repetitions
Dumbbell Front Raise – 3 sets of 15 repetitions
Reverse Fly Machine – 3 sets of 15 repetitions
Ab Roll Outs – 3 sets of 10 repetitions

Friday – Arms and Cardio

Standing Bicep Curl – 3 sets of 15 repetitions
Tricep Dip Machine – 3 sets of 15 repetitions
Rope Cable Curl – 3 sets of 15 repetitions
Tricep Rope Pushdown – 3 sets of 15 repetitions
Bicep Curl Machine – 3 sets of 6 repetitions
Tricep Extension Machine – 3 sets of 6 repetitions

Perform 20 – 30 minutes of preferred cardio. Try to Row for 1600m. It is an intense workout.

Do you have any questions, comments, concerns or things that you would like to see in the next phase?

You should always consult your physician or other healthcare provider before changing your diet or starting an exercise program. I understand that there is a risk of injury associated with participating in these exercises.

By beginning this course, you agree to the following: I hereby assume full responsibility for any and all injuries, losses and damages that I may incur while exercising or participating in this series. I hereby waive all claims against Me As A Mom, its instructors, or partners of individually or otherwise, for any and all injuries, claims or damages that I might incur.

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