"The journey of a thousand miles begins with

one single step." 

--Lao Tzu

 

Dawn

14 Days (phase 1 )

Those are your  first steps on your journey to a better healthier and stronger body . Building a habit of working out  its important to establish a routine of warming up, cooling down and a proper technique of performing the exercises . In first this phase we will use a system of vertical and horizontal loading , that will master basic movements like squatting ,rowing, pulling ,pushing  and other .

This phase will prepare your body through a balance scientifically based approach .

Warm up in the beginning of every workout and Cool down in the end of it are so important tasks on the long run for preventing injuries and etc.  

Loads are going to be light to medium ,the tempo will be slow to moderate , the intensity moderate, with rest intervals 60 - 90 sec.and a high repetition of 10 - 15 . Stretching techniques also very important to learn  as well as cardio activity .

Goals are to : 

Improve endurance ,enhance stability ,increase flexibility and improve Neuromuscular efficiency .

light -medium
 
Loads
   60-90 sec
Rest interval
slow 
Tempo
10-15 rep
Repetitions
15 min
a day
Stretching
60-90 min
week
Cardio
Recommended Workout split
1 days on (Mon) ,1day off (Tue),
1 day on (Wed ),1 day off (Th).
1day on (Fri);!day off(Sat) ,1day off (Sun).

"Make each day your masterpiece."

--John Wooden

Workouts (phase 1)

Workout day 1

Warm up 

1.General 3-5min Treadmill (elliptical ,bike )

2. Foam roller (SMR ) - 3-5 min

3. Active stretching - 3-5 min 

 

Weight training :

1.Biceps curl ( machine, sitting position ) - 2 sets

2.Triceps extension - (rope, normal prone grip ) - 2 sets

3.Abdominal crunch - (Bench ) - 2 sets .

4.Front Leg extension - (quads.,machine ) - 2 sets.

5.Back Leg extension - (hamstrings ,machine ) - 2 sets.

6.Bench press (machine ,regular ) - 2 sets.

7.Pull up (machine ,body weight ) - 2 sets.

8.Ab Plank - 2 sets (to failure )

9.Calf raises (standing) - 2 sets 

 

Cardio :

Of your choice 10-15 min (moderate tempo )

 

Cool down :

1. Static stretching - 5 min

2. Foam roller (SMR ) - 3-5 min 

Workout day 2

Warm up 

1.General 3-5min Treadmill (elliptical ,bike )

2. Foam roller (SMR) - 3-5 min

3. Active stretching - 3-5 min 

 

Weight training :

1.Shoulder fly ( sitting position ) - 2 sets

2.Military press - ( dumbbells , or barbell ) - 2 sets

3. T - row single hand ( dumbbell  ) - 2 sets .

4.Bulgarian Squats - ( opt. Smith machine ) - 3 sets.

5.Single leg touch down - (hamstrings ) - 3 sets.

6. Dips ( regular ) - 3 sets.

7. Trap barbell shrug (barbell .dumbells ) - 3 sets.

8.Ab crunch - 2 sets (to failure )

9.Adduction (machine ,adductor complex ) 2sets .

 

Cardio :

Of your choice 10-15 min (moderate tempo )

 

Cool down :

1. Static stretching -5 min

2. Foam roller (SMR ) - 3-5 min 

Workout day 3

Warm up 

1.General 3-5min Treadmill (elliptical ,bike )

2. Foam roller (SMR) - 5 min

3.Active stretching -3-5 min

 

Weight training :

1.Biceps curl ( barbell , sitting position ) - 2 sets

2.Triceps extension overhead - (dumbbells ) - 2 sets

3.Abdominal X man - (supine ) - 2 sets .

4. Leg press machine  - 2 sets.

5.Lunges  - ( smith machine ) - 2 sets.

6.Bench press (machine ,regular ) - 2 sets.

7.Rows   (wide grip ) - 2 sets.

8.Ab Plank - 2 sets (to failure )

9.Calf raises (machine ) - 2 sets 

 

Cardio :

Of your choice 10-15 min (moderate tempo )

 

Cool down :

1. Static stretching - 5 min

2. Foam roller (SMR) - 5-8 min 

After 2 weeks in that phase !

Your body got adaptations that were needed to prepare for heavier  loads and intense workouts .

You now can proceed to the next level of your journey.

 

"Obstacles are those frightful things you see when you take your eyes

off your goal."

-Henry Ford

Vitality

17 days (phase 2 )

After you've completed  phase 1 we will advance to more intense workouts .

In this phase we will  increase the tempo and duration of a work set ,we will improve muscle oxygen consumption and  will use supersets system .

The tempo will be  moderate to fast  and  rest intervals between 60-90 sec ,low to medium loads for repetition range of 12-20 reps .

Goals are : to increase endurance , improve prime mover strength ,

improve work capacity ,enhance joint stabilization ,increase lean body mass .Don't forget the Warm up in the beginning of every workout and Cool down in the end of it .Cardio activity is very important as well.

Superset is extended set of two exercises performed in a sequence back to back with minimal to no rest (0-10 sec.). 

light -medium
 
 
Loads
   60-90 sec
Rest interval
medium
Tempo
 12-20 reps
 Repetitions
15 min
a day
Stretching
60-90 min
week
Cardio
Recommended Workout split
2 days on(Mo,Tu ) ,1day off (Wed),
2 days on (Th ,Fr ),2days off (Sa,Su).
 

“Productivity is never an accident. It is always the result of a commitment to excellence,

intelligent planning,

and focused effort.”

—Paul J. Meyer

Workouts ( phase 2 )

Workout day 1

Warm up

1.General 3-5min Treadmill (elliptical ,bike ) +    Joints rotation

2. Foam roller (SMR ) - 5min

3. Active stretching (if needed )

 

Weight training in Supersets :

1.Biceps curl ( barbell ) + 2.Triceps pull down (rope ) - 2 sets

3.Biceps dumbell curls + 4.Triceps extension overhead (barbell )- 2 sets

5.Abdominal X man  +  6.Leg raises (abs ) -  2 sets .

7. Bench press (barbell ) + 8.Push ups (stability ball) -2 sets  

9.Incline Bench press dumbbell) + 10 .Fly ( dumbell ) - 2 sets.

11. Hammer curls (neutral ) + 12. Kick back (dumbbells ) - 2 sets

13.Ab crunch  + 14. Alphabet abs - 2 sets.

 

 Cardio :

Of your choice 10-15 min (moderate tempo )

 

Cool down :

1.Static stretching - 5-8 min

2. Foam roller (SMR ) - 5min 

Workout day 2

 

Warm up

 

1.General 3-5min Treadmill (elliptical ,bike )+

 Joint rotation

2.Foam roller (SMR ) - 5 min

3.Active stretching - 5-8 min

Weight training in Supersets :

1.Leg extension ( quads .) + 2.Back flexion (hamstrings ) - 3 sets

3.Ab twisters + 4.Hyperextension (lower back ) - 2 sets

5.Walking Lunges  +  6. Roman dead lift (hamstrings ) -  3 sets .

7. Calf raise (machine ) + 8. Dorsiflexion - 2 sets  

9.Adduction (in ) + 10 Abduction  ( out ) - 2 sets.

11. Smith machine squat   - 2 sets

13.Seeted knee tuck   + 14. Side plank  - 2 sets.

 

Cool down :

1.Static stretching - 5-8 min

2.Foam roller (SMR) - 5 min 

Workout day 3

Warm up

1.General 3-5min Treadmill + Rolling Joints

2. Foam roller (SMR) - 5 min

3. Active stretching - (if needed) 

Weight training in Supersets :

1.Shoulder lateral raise +2.Front plate raise

(front delt.) - 2 sets

3.Lat pull down (machine ) + 4.Bent over row (barbell ) - 2 sets

5.Horizontal rows (machine )  +  6. Pull over (dumbel ) -  2 sets .

7. Military press (barbell ) + 8.Bent over raises (rear deltoid ) -2 sets  

9.Narrow grip chin ups + 10 .Narrow lat pull down  - 2 sets.

11. Barbrel shrug (traps ) + 12. Incline Dumbbell shrug (traps ) - 2 sets

  

Cardio :

Of your choice 10-15 min (moderate tempo )

 

Cool down :

1.Static stretching - 5min

2. Foam roller (SMR ) - 5-10 min 

After 17 days in that phase !

Congrats now you 've complete the journey to your body transformation !

Your body got adaptations that  were needed to prepare for heavier  loads

and more intensive workouts .

You now can proceed to the next level 

 

"It is your determination and persistence that will make you a successful person."

-Kenneth J Hutchins

Successfully finished 31 days journey

of lifting weights, building muscle ,losing fat and establishing healthy habits!

Congrats ,
it has been a pleasant 31 days journey and  your muscles are now bigger and stronger. While putting all this hard work you've achieved great goal and mastered new skills of consistency and hard work .You've established a healthy habits that  will last.
Well done my friend now you are much more confident and determined than ever before .Your body have developed adaptations that will support you every day in the future from now on .
we believe that you showed an amazing will and determination in this process .
  We hope you've enjoyed this journey and wish you to never stop working out ,
no matter what awaits for you in life .
Stay positive and keep pushing yourself further .
 
Team Fit 1 Self
end of page Beginners

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