DAY 1

Here are your Day 1 workouts! We want to safely progress each week to gain muscle!

The first few weeks will build your foundation for you to progress and push yourself safely down the road to see the results you want!

In order to gain muscle we need a few things

• Resistance training

• Muscle overload

• A healthy diet to sustain and support

• Rest in order to rebuild

Workout

Follow for each workout

2 Sets-12-15 reps of each set

Tempo- Slow and controlled all the way through the motion of each rep( like in each video)

Rest between sets should be 1min - 90 seconds

Tip-Use a weight that isn’t too heavy where toward the 10th rep you feel you have to work for the last 2 but you can complete the set! We need to build a foundation and proper technique before we can lift heavier!

First day we focus on pulling motions

Warm up

The SHAPE

1. Face pull

2. Row

3. curls

4. Rotator cuff

5. Dead lift

   Core

   Plank

   Sit up

   leg up

   Cool down

Nutrition

When it comes to your nutrition, the focus should be on

• Foods that fuel, contribute and benefit you

• limit foods that work against your goals

• limit foods that can cause health risks

• Enjoy what you eat!

Changing what you eat shouldn’t be extreme where you jump to completely different meals from what you currently enjoy.

Day 2

Workout

Today is a rest day from your first workout !

Focus on rest , nutrition, and preparation for next day !

You usually will feel DOMS- Delayed onset muscle soreness. Soreness usually a day after workout, its because you started a new workout nd your muscles haven’t adapted and eventually will adapt with the next few days of workouts

Nutrition

Day 3

Workout

Nutrition

Day 4

Workout

Nutrition

Day 5

Workout

Nutrition

Day 6

Workout

Nutrition

Day 7

Workout

Nutrition