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7 DAY BEGINNER TRAINER

7 DAY BEGINNER TRAINER : Day 5

Your Day 5 Checklist

1. Write down your goals
2. Sleep 7-8 hours
3. Drink at least 6 glasses of water
4. Include protein in each of your meals
5. Eat veggies at every meal.
6. Track your fitness and diet
7. Go for a 20-minute walk
8. Avoid crap foods
9. Foam roll
10. Make a protein shake

Day 5 Workout

Workout A
1.Dumbbell Squat 2 sets of 15 reps (rest 60 seconds)
2.2A. One Arm Dumbbell Row 2 sets of 12 reps / 2B. Dumbbell Lunges 2 sets of 12 reps
3.3A. Pushups 2 sets of 15 reps Pushups Pushups / 3B. Reverse Crunch 2 sets of 20 reps

Workout B
1.Barbell Dead lift 2 sets of 10 reps
2.2A. Barbell Dead lift 2 sets of 12 reps Barbell Dead lift / 2B. One Leg Barbell Squat 2 sets of 12 reps
3.3A. Standing Dumbbell Press 2 sets of 12 reps Standing Dumbbell Press / 3B. Plank 2 sets, holder for 30-60 seconds

 

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