Daily workout Program
Today’s weight loss tip: When doing your weight training routine, instead of sitting between sets walk around for those 2 or 3 minutes. Keeping your heart rate higher will burn more calories and reduce fat.
Beginners should work the whole body three days a week, with at least one rest day between workouts.
(Every other day would be best)
| UPPER BODY |
Chest Back |
OR | Back Chest |
| Delts Traps |
| Biceps Triceps |
OR | Triceps Biceps |
| Forearms |
| Glutes |
| Quadriceps Hamstrings |
OR | Hamstrings Quadriceps |
| Calves |
| Body Part | Sample Exercise | Prime Movers | Synergist(s) |
| Upper Body | Pull-down, rows | middle,lower Traps and Lats, | Biceps |
| Chest | Supine, incline, and decline bench press | Pectorals | Triceps and Anterior Deltoid (front shoulder) |
| Shoulders | Milatary Press, Upright rows | Deltoids | Upper Trapezius Triceps |
Rule: If a muscle group is going to be called on to function as synergist, avoid working it as a prime mover first. If you work the lower or upper pecs before the middle pecs. The middle pecs would fatigue early. (Not getting the maximum, from the workout)
SureWay Weight Loss