De's Strong Muscle Society

it would be some many more health individuals if places like this didn’t exist

yep !!

Week 1&2
Day 2
*Front squats -3 sets of 8 and 1 set of 10,
*3 sets of 12 side lunges with bicep curl (ball or DB )s/s with resistance band seated leg extension,
*3 sets-leg press feel out the first set. 2 sets of 10 last set 12.
*treadmill for 15mins at a moderate pace

Day 3
*3 sets of 12 Over head cable pull downs with 10 sit ups
*4sets of 12 lat pull downs super set with Db single arm row
* 3 sets of 10 step up + sit-ups + kettle swings,
* 3 sets of 10 narrow lat pull downs super set with 10 back extensions

Wow it’s been a minute. Hey y’all!!! Here’s a beginner work for anyone that’s interested. Will start posting them once a week. I will be doing the same workouts. Let’s see what it do!!

Week 1&2- day 1
If unfamiliar with the movement please YouTube or Google search there are plenty of examples out there. As far as how much weight to lift, you can gauge how much you should be lifting by your form. as long as you’re able to keep your form and keep the amount of reps then your good . By time you get to last one or two reps it should be a struggle, if it’s to easy go up in weight. start off low and slow

Happy lifting

incline chest press with incline chest flys 4 sets 12 each
body weight squats (15) then straight into Arnold shoulder press (12) 3 sets
20 total alternating single arm front raises 3sets kettle bell sumo squats (15)3 sets
push ups - whatever is comfortable (10) 3 sets
treadmill for 15-20mins

Yum

Fajita Stuffed Chicken Breast🔥🔥🔥🔥🔥