- Warm-up:
- Begin with 5 to 10 minutes of light jogging on the treadmill or any cardio activity that gets your heart rate up and warms up your muscles.
- Squats:
- Stand with your feet hip-width apart, holding a barbell across your upper back or holding dumbbells by your sides.
- Keep your chest lifted and core engaged as you lower your hips back and down, as if sitting into a chair.
- Aim to lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
- Perform 3 sets of 10 repetitions, focusing on maintaining proper form throughout.
- Bench Press:
- Lie flat on a bench with a barbell or dumbbells in your hands at chest level.
- Lower the weight to your chest, keeping your elbows at a 45-degree angle.
- Push the weight back up to the starting position, fully extending your arms.
- Perform 3 sets of 8 repetitions, gradually increasing the weight as you progress.
- Bent-Over Rows:
- Stand with your feet shoulder-width apart, holding dumbbells in each hand with palms facing your body.
- Bend forward at the hips while keeping your back straight, allowing the dumbbells to hang in front of you.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- Lower the weights back down with control.
- Perform 3 sets of 10 repetitions, gradually increasing the weight as you get stronger.
- Overhead Shoulder Press:
- Stand or sit with a dumbbell in each hand, palms facing forward, and elbows bent at a 90-degree angle.
- Press the weights overhead until your arms are fully extended.
- Lower the weights back down to the starting position.
- Perform 3 sets of 8 repetitions, focusing on maintaining proper form and engaging your core for stability.
- Deadlifts:
- Stand with your feet shoulder-width apart, slightly bending your knees, and hold a barbell in front of you with an overhand grip.
- Keep your back straight and core engaged as you hinge at the hips and lower the barbell towards the ground, keeping it close to your body.
- Push through your heels and drive your hips forward to stand up straight while lifting the barbell.
- Lower the barbell back down to the starting position with control.
- Perform 3 sets of 8 repetitions, gradually increasing the weight as you progress.
After completing your workout, it's important to prioritize post-workout nutrition for muscle recovery. Reach for our egghead protein powder and make a quick shake or grab our protein bar to provide your muscles with the necessary protein and nutrients. This will aid in muscle repair and growth. Remember to consult with a healthcare professional or a registered dietitian for personalized advice on your nutrition and fitness goals.
