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    Free Gym Plans

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    124 views8 pages

    Free Gym Plans

    Uploaded by

    mar s
    Free Gym Plans

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 8

    GYM

    PL ANS
    www.thesculptedvegan.com
    The Sculpted Vegan Gym Plans
    :FOR MORE INFORMATION, PLEASE VISIT

    › www.thesculptedvegan.com

    INTRODUCTION
    O
    ne of the biggest to the demands of intense
    mistakes people training. Once you reach this
    make when stage, is where the biggest
    embarking on a gains are made in terms of
    new fitness regime is trying physique and muscle shape.
    to fit too many exercises
    into the program, without I want you to shape your body with intense training in
    thought for proper form or physique in the best possible the first few months, you will
    control. This is not going to way, with the highest return not recuperate effectively and
    be you. on your investment of gym will likely enter a state of over
    time. This means going training. This will actually
    A workout program must back to basics and preparing produce the reverse results of
    be initiated in a systematic your body for the new those that you want.
    fashion taking into account workload it’s about to take
    your particular needs and on. Body sculpting is like building
    abilities. I have spent many a house; you must first dig the
    years acclimating my body If you overwhelm your foundations and build it up layer

    www.thesculptedvegan.com
    As each week progresses, you
    should aim to increase your
    weights incrementally so that
    they challenge is greater and
    your strength increases.

    In this program you’re going to


    train three times per week with
    a rest day in between. Monday,
    Wednesday and Friday is a
    good suggestion, but Tuesday,
    Thursday, Saturday would work
    as well.

    Each exercise is accompanied


    by a video. Simply click on
    the exercise name to view the
    video.

    Make sure you measure


    your results by taking before
    and after pictures and
    measurements! This is the
    best way to stay motivated.

    Everyone who has failed to take


    before photos has ALWAYS
    regretted it!

    by layer so that it is strong and so hard that you’re unable to You may not want to pose in a
    robust and able to withstand walk of move the next day. If it bikini for photos… I get it! But
    the wind and rain when it helps to visualize, you should trust me. When your body is
    arrives. perform each set of exercises completely different and you’re
    with a weight that leaves proud of your results, you’re
    This will not only prepare approximately four reps in going to want to flaunt those
    your muscles for the coming reserve. photos.
    weeks and month, but it will
    also prepare the connective
    tissue as well. Strengthening
    So if the set requires twelve
    repetitions, you should feel
    Have fun and enjoy
    these tissues is important for at the end of the set that you the process!
    maintaining proper form and could probably have performed
    With love
    for joint health. another four reps. Does that
    Kim Constable
    make sense? Good. Challenge
    In week one, your level of effort to the muscles should be
    should be moderate. You minimal. It’s all about form
    don’t want to push yourself (performing the move correctly)

    www.thesculptedvegan.com
    WEEK ONE
    Click on the exercise name to watch the instructional video
    Monday

    Exercise Sets Repetitions Rest Interval

    Dumbbell Chest Press 4 5-10 1-2 min

    Dumbbell Single Arm Row 4 5-10 1-2 min

    Barbell Military Press 4 5-10 1-2 min

    Barbell Back Squat 4 5-10 1-2 min

    Barbell Hip Thrust 4 5-10 1-2 min

    Barbell Stiff Leg Deadlift 4 5-10 1-2 min

    Wednesday

    Exercise Sets Repetitions Rest Interval

    Barbell Incline Press 3-4 8-12 1-2 min

    Neutral Grip Lat Pull-Down 3-4 8-12 1-2 min

    Cable Upright Row 3-4 8-12 1-2 min

    Dumbbell Incline Biceps Curl 3-4 8-12 1-2 min

    Leg Press 3-4 8-12 1-2 min

    Dumbbell Standing Calf Raise 3-4 8-12 1-2 min

    Friday

    Exercise Sets Repetitions Rest Interval

    Low Cable Fly 2-3 15-25 1-2 min

    Cable Seated Row 2-3 15-25 1-2 min

    Machine Lateral Raise 2-3 15-25 1-2 min

    Dumbbell hammer curl 2-3 15-25 1-2 min

    Tricep Dips with plate 2-3 15-25 1-2 min

    Bulgarian Split Squat 2-3 15-25 1-2 min

    Cable Glute Kick back 2-3 15-25 1-2 min

    Reverse Crunch 2-3 15-25 1-2 min

    www.thesculptedvegan.com
    WEEK TWO
    Click on the exercise name to watch the instructional video
    Monday

    Exercise Sets Repetitions Rest Interval

    Dumbbell Chest Press 4 5-10 1-2 min

    Dumbbell Single Arm Row 4 5-10 1-2 min

    Barbell Military Press 4 5-10 1-2 min

    Barbell Back Squat 4 5-10 1-2 min

    Barbell Hip Thrust 4 5-10 1-2 min

    Barbell Stiff Leg Deadlift 4 5-10 1-2 min

    Wednesday

    Exercise Sets Repetitions Rest Interval

    Barbell Incline Press 3-4 8-12 1-2 min

    Neutral Grip Lat Pull-Down 3-4 8-12 1-2 min

    Cable Upright Row 3-4 8-12 1-2 min

    Dumbbell Incline Biceps Curl 3-4 8-12 1-2 min

    Leg Press 3-4 8-12 1-2 min

    Dumbbell Standing Calf Raise 3-4 8-12 1-2 min

    Friday

    Exercise Sets Repetitions Rest Interval

    Low Cable Fly 2-3 15-25 1-2 min

    Cable Seated Row 2-3 15-25 1-2 min

    Machine Lateral Raise 2-3 15-25 1-2 min

    Dumbbell hammer curl 2-3 15-25 1-2 min

    Tricep Dips with plate 2-3 15-25 1-2 min

    Bulgarian Split Squat 2-3 15-25 1-2 min

    Cable Glute Kick back 2-3 15-25 1-2 min

    Reverse Crunch 2-3 15-25 1-2 min

    www.thesculptedvegan.com
    WEEK THREE
    Click on the exercise name to watch the instructional video
    Monday

    Exercise Sets Repetitions Rest Interval

    Dumbbell Chest Press 4 5-10 1-2 min

    Dumbbell Single Arm Row 4 5-10 1-2 min

    Barbell Military Press 4 5-10 1-2 min

    Barbell Back Squat 4 5-10 1-2 min

    Barbell Hip Thrust 4 5-10 1-2 min

    Barbell Stiff Leg Deadlift 4 5-10 1-2 min

    Wednesday

    Exercise Sets Repetitions Rest Interval

    Barbell Incline Press 3-4 8-12 1-2 min

    Neutral Grip Lat Pull-Down 3-4 8-12 1-2 min

    Cable Upright Row 3-4 8-12 1-2 min

    Dumbbell Incline Biceps Curl 3-4 8-12 1-2 min

    Leg Press 3-4 8-12 1-2 min

    Dumbbell Standing Calf Raise 3-4 8-12 1-2 min

    Friday

    Exercise Sets Repetitions Rest Interval

    Low Cable Fly 2-3 15-25 1-2 min

    Cable Seated Row 2-3 15-25 1-2 min

    Machine Lateral Raise 2-3 15-25 1-2 min

    Dumbbell hammer curl 2-3 15-25 1-2 min

    Tricep Dips with plate 2-3 15-25 1-2 min

    Bulgarian Split Squat 2-3 15-25 1-2 min

    Cable Glute Kick back 2-3 15-25 1-2 min

    Reverse Crunch 2-3 15-25 1-2 min

    www.thesculptedvegan.com
    WEEK FOUR
    Click on the exercise name to watch the instructional video
    Monday

    Exercise Sets Repetitions Rest Interval

    Dumbbell Chest Press 4 5-10 1-2 min

    Dumbbell Single Arm Row 4 5-10 1-2 min

    Barbell Military Press 4 5-10 1-2 min

    Barbell Back Squat 4 5-10 1-2 min

    Barbell Hip Thrust 4 5-10 1-2 min

    Barbell Stiff Leg Deadlift 4 5-10 1-2 min

    Wednesday

    Exercise Sets Repetitions Rest Interval

    Barbell Incline Press 3-4 8-12 1-2 min

    Neutral Grip Lat Pull-Down 3-4 8-12 1-2 min

    Cable Upright Row 3-4 8-12 1-2 min

    Dumbbell Incline Biceps Curl 3-4 8-12 1-2 min

    Leg Press 3-4 8-12 1-2 min

    Dumbbell Standing Calf Raise 3-4 8-12 1-2 min

    Friday

    Exercise Sets Repetitions Rest Interval

    Low Cable Fly 2-3 15-25 1-2 min

    Cable Seated Row 2-3 15-25 1-2 min

    Machine Lateral Raise 2-3 15-25 1-2 min

    Dumbbell hammer curl 2-3 15-25 1-2 min

    Tricep Dips with plate 2-3 15-25 1-2 min

    Bulgarian Split Squat 2-3 15-25 1-2 min

    Cable Glute Kick back 2-3 15-25 1-2 min

    Reverse Crunch 2-3 15-25 1-2 min

    www.thesculptedvegan.com
    www.thesculptedvegan.com

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