Tag Archives: weight

My First Workout Plan!

I’ve been putting off posting this for a while since I am still tweaking my schedule around as far as what muscle group on what day, how many reps/sets, what weights, and which machines/exercises to do. I might as well just show you what I got so that everyone can see what my typical week looks like.


Monday: Glutes, Hamstring, Quads, and Calves (Leg Day!)

  • Glutes
    • Hip Abduction-                     50 lbs     4 sets of 15 reps
    • Hip Addiction-                      50 lbs     4 sets of 25 reps
    • Standing Glutes-                  50 lbs     3 sets of 12 reps
  • Hamstring
    •         Seated Leg Curl-                   90 lbs     3 sets of 10 reps
    •         MTS Kneeling Leg Curl-     30 lbs     3 sets of 10 reps
  • Quads
    • Leg Press-                             140 lbs     3 sets of 12 reps
    • Thigh Extension-                 30 lbs     3 sets of 12 reps

Tuesday: Cardio and Abs

  • Cardio
    • Elliptical, Cycling, or Jogging*(see below) for at least 30 minutes
  • Ab Workout (From Bodybuilding.com “The magnificent 7 ab routine”)
    • Jump rope for 3 minutes or as long as possible
    • Sit ups then Leg raises (as many as possible) (currently 10-12 reps)
    • Rest for one minute
    • Lying leg raise w/crunch and Knee-ins (as many as possible) (currently 8-10 reps)
    • Rest for one minute
    • Toe touchers and Crunches (as many as possible) (currently 8-12 reps)
    • Rest for one minute
    • Reverse crunch

REPEAT AB WORKOUT SET UP TO 3 TIMES (In the same order) 

*I am currently using an app called 10k to train me how to run. I just finished week one which has me exercising 3 times a week. My long term goal is to be able to run in a marathon within the next year or two so this app is an important part of my weekly workout routine. I would recommend this to anyone who wants to start jogging/running but doesn’t know where to begin.

Wednesday: Biceps, Back, and Lats  (I will add weight/sets/reps later)

  • Back
    • MTS Row
    • MTS High Row
    • Seated Row
  • Bicep
    • Freemotion Bicep
    • Bilateral Arm Curl
  • Lat
    • Rotary Lat

Thursday: Cardio and Abs

Same as Tuesdays workout

Friday: Chest, Triceps, and Shoulders/Traps and Deltoids

  • Chest
    • MTS Decline Press–                      15 lbs     3 sets of 13 reps
    • MTS Incline Press–                       15 lbs     3 sets of 12 reps
    • MTS Chest Press–                         10 lbs     3 sets of 12 reps
    • Pectoral Fly–                                   30 lbs     3 sets of 12 reps
  • Shoulder/Deltoids/Trap
    • Shoulder Press–                             20 lbs     3 sets of 12 reps
    • Freemotion Rear Deltoids–        20 lbs     3 sets of 12 reps
  • Triceps
    • Arm Extentions–                            30 lbs     3 sets of 12 reps
    • Total Triceps–                                  10 lbs     3 sets of 8 reps

Saturday: Off/Makeup day or Yoga

Sunday: Cardio and Abs

Same as Tuesdays workout

So that’s what I got! I’ve only completed one week so far and like I said, I’m still making changes.

I was initially planning on splitting my leg day up and doing quads one day and hamstrings another so that each muscle group can rest kind of how most people split biceps and triceps into different days but from the schedules I’ve seen from a lot of people, no one really does that… What do you think? I’m open to feedback as long as I have explanations to back it up. Anything you would do different?