Day 1: Chest + Triceps + shoulders
Day 2: Back + Biceps
Day 3: Legs
Day 4: Rest Day (+ Yoga)
Day 5: Chest + Triceps + shoulders
Day 6: Back + Biceps
Day 7: Legs (+ Yoga)
Yoga is not necessary but if you want to start incorporating it then those would be good times to do it.
What is important is that you work on each muscle group 2 times a week, giving them 2 days of rest in between. Since there are 7 days in a week you can set one as a rest day. So you go between giving each muscle group 2 days of rest then 3 days of rest.
Start out every workout with a 3-5 minute stretch session and 5 minutes on the treadmill. You want to stretch the muscles out so you can avoid injury and get the most out of the workout. You want to run before your workout to get your heart pumping and fresh oxygen and blood circulation, it will make lifting so much easier then if you went straight to lifting without running first.
Chest and triceps
Warm up with assisted dips: close and wide grip
Back and Biceps
Warm up with some assisted pull ups: close and wide grip
Warm up with some low weight squats
Warm up with some low weight dumbbell presses
They help maintain proper hydration and balance of essential minerals in the body, preventing dehydration, muscle cramps, and fatigue during exercise
Enhances blood flow and boost nitric oxide production, helping to deliver more oxygen and nutrients to muscles, thus improving exercise performance and endurance.
Enhances ATP production and increase immediate energy availability, potentially improving exercise performance, strength, and power output during the workout. Also aids in muscle recovery after workout.
Protein Shake (2 scoops, around 50g of protein)
Helps repair and rebuild muscle tissues, facilitating muscle recovery and growth while also supporting overall post-exercise recovery.