Little Rookie Plan

The primary goal of this workout plan is to introduce a beginner, or "little rookie," to a structured and progressive exercise routine. The plan aims to build a foundation of strength, flexibility, and endurance while focusing on proper form and injury prevention. Additionally, the plan is designed to be enjoyable and sustainable to encourage long-term adherence to a healthy and active lifestyle.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Seated Dumbbell Curl

Lateral Raise (Dumbbell)

Hammer Curl

Incline Bench Press (Dumbbell)

Sit Up

Seated Shoulder Press (Dumbbell)

Leg Curl

Tricep Pushdown (Cable)

Lat Pulldown

Seated Overhead Press (Dumbbell)

Leg Extension

Seated Row (Cable)

Lying Leg Raise

Squat (Bodyweight)

0 reviews for Little Rookie Plan