8 Week Program Workouts for First Week of Program
Hey San Antonio and beyond,
Here’s the first workout to be done 3 times per week in the eight week program. Sorry it’s a couple of days late, but I have been completely swamped. The range of reps simply means find a weight you can do the minimum rep range with and heavy enough you can’t go over the max. Warm up with 6-10 minutes of light cardio work (this does not count as a cardio workout) and then do a warm up set or two for each exercise. I’d prefer a day off between training, but since it’s Wednesday, get three in however you can (my fault). I’ll be quicker for the rest of the program, promise. :D
Rest 45-60 seconds between sets.
free weight bb squat 4 sets x 10-15 reps
flat db bench press 4 sets x 8-12 reps
lateral db raises 2 sets x 15-20 reps
Cable Lat Pulldowns 4 sets x 10-15 reps
Face Pulls 2 sets x 12-15 reps
Standing DB lunges 3 sets x 10 reps each leg
Tricep V-Bar Pressdowns 2 sets x 25 reps
Superset last set by bench dips until failure
Easy bar curl 3 sets x 15-20 reps
Your choice of ab exercise 25-100 reps (make it hurt)
Remember this is a very general workout created for the masses – for very specific direction on both nutrition and training, contact me about my online personal training programs.
Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454
on February 20th, 2011 at 9:53 am
Hi Boyd. I love your blog. A friend turned me onto it in December and I have been reading it daily ever since. I started reading the 8 Week Program series and was wondering if it is possible to get the complete 8 Week Program. I would like to give it a try.
Thanks!
Jennifer
on February 20th, 2011 at 1:50 pm
Hi Jennifer,
Let me check and see if I have drafts of it on my computer – I had a blog malfunction in the midst of the 8 week program series and some of those posts were lost, but I may be able to recover those for you.
I’m glad you enjoy the blog. Feel free to post any comments or questions on any topic at any time!
Boyd
on February 21st, 2011 at 3:14 pm
Thank you! I already started yesterday with determining the weight to lift and did my cardio today.
on February 21st, 2011 at 5:25 pm
Awesome!
The baselining portion of the program is easy to build off of, even if I can’t find the old posts. Just remember progression, progression, progression!