PROGRAM I

Welcome to Dan's introduction to weight lifting. This program is designed to get you comfortable with the basics of weight training to build a consistent routine in the gym.

Schedule:

  • DAY 1: Shoulders & Legs

  • DAY 2: Chest & Triceps

  • DAY 3: Back & Biceps

  • DAY 4: Rest

  • DAY 5: Shoulders & Legs

  • DAY 6: Chest & Triceps

  • DAY 7: Back & Biceps

  • DAY 8: Rest

SHOULDERS & LEGS

Lateral Squat Under Bar: 3x30 (15 each way)

—> Superset with

Weighted Good Mornings: 3x10

Neutral Stance Squat: 3x10 —> Superset with

Wide Stance Leg Press: 3x10

Lateral Raises 3x10 —> Superset with

Single Arm DB Press: 3x10—> Superset with

Alternating Front Raise: 3x10

Optional HIIT & Core Work

CHEST & TRICEPS

Incline Flys: 3x10 —> Superset With

Incline Bench Press 3x10

Close Grip Bench: 3x10 —> Superset with

Pec Deck: 3x10

Cable Pushdowns: 3x10 —> Superset with

One Arm Kick Backs: 3x10 —>Superset with

Bench Dips: 3x10 (add weight if needed)

Optional HIIT & Core Work

BACK & BICEPS

Close Grip Pull-Ups (Body Weight Or Assisted) 3x10

Wide Grip Lat Pull-Down: 3x10 —> Superset with

Single Arm Dumbbell Row: 3x10

Alternating Supinated Curls: 3x10 —> Superset with

Alternating Hammer Curl: 3x10

Straight Bar Curl: 3x10 —> Superset With

45 Degree Incline Curls: 3x10

Optional HIIT or Core Work