Thread by @josiahfitness

- FREE WORKOUT PLAN -

This is a great plan to get started on losing fat and building muscle

Workout 1 (Gym) - Upper Push Workout

*Warm Up 5-10 minutes of treadmill or bike and lightweight for first exercise*

(Thread)

Rest: 60 seconds MAX between sets

Deadlifts - 3 sets of 5
Standing shoulder press 5 sets of 6
Dips 4 sets of 6
Incline Dumbbell Press 4 sets of 4
Close Grip Bench Press 5 sets of 5

Can’t make it to the gym? - Do this workout:

Push-ups - 12 sets of 10 - but hold the bottom position for a 5 count and the top position for a 5 count.
Crab Walks - 20 one way - 20 the other way (5 sets)

Workout 2 (Gym) - Pull Workout

*Warm Up 5-10 minutes of treadmill or bike and lightweight for first exercise*

Rest: 90 seconds MAX between sets

Barbell Rows 6 sets 5
Deadlifts 5 sets of 5
Rear Delt Dumbbell Flys 4 sets of 6
Barbell Curls 5 sets of 5
Wide Grip Pulldowns 4 x6

Can’t make it to the gym? Do this workout:
Burpees 20 seconds on - rest for 10 seconds - repeat for 10 rounds
Planks 30 seconds on - rest for 15 seconds - repeat for 10 rounds

Workout 3 (Gym) - Lower Body

*Warm Up 5-10 minutes of treadmill or bike and lightweight for first exercise*

Rest: 90 seconds MAX between sets

Squats 6 sets of 5
Standing Calf Raises 5 sets of 8
Leg Press 5 sets of 5
Lying Leg Curls 5 sets of 5
Seated Calf Raises 5 sets of 8

Can’t make it to the gym? Do this workout:

8 Rounds of :
10 squat jumps
10 mountain climbers
10 Jump Lunges
10 push -ups
Rest 30 seconds

For more detailed and customizable plans - visit my coaching application:

TheTrueTransformation.com/coaching-appli…