Prepare for Workout Wednesday!!

Get ready to transform your fitness routine! Every Wednesday, we give away a FREE basic workout designed to kickstart your journey towards health and strength. Whether you’re a beginner or looking to refresh your regimen, our workout is perfect! But that’s not all—if you’re seeking a more tailored and personal program that aligns with your unique goals, don’t hesitate to contact Muscle Master Mike. With his expertise and personalized approach, you’ll receive the guidance and motivation you need to unleash your full potential. Don’t miss out—join us this Wednesday and take the first step towards a fitter you! To prepare for your Wednesday below is the workout!!

Day 1: Upper Body Focus

Warm-Up (5-10 minutes)

• Dynamic stretches (arm circles, shoulder rolls)

• Light cardio (jump rope, jogging in place)

Workout

1. Bench Press (Barbell or Dumbbell)Sets: 3 | Reps: 6-8Rest: 2-3 minutes between each set

2. Bent-Over Rows (Barbell or Dumbbell)Sets: 3 | Reps: 6-8Rest: 2-3 minutes between each set

3. Overhead Shoulder Press (Barbell or Dumbbell)Sets: 3 | Reps: 6-8Rest: 2-3 minutes between each set

4. Pull-Ups or Lat PulldownsSets: 3 | Reps: 6-8Rest: 2-3 minutes between each set

5. Dumbbell Bicep CurlsSets: 3 | Reps: 8-10Rest: 1-2 minutes between each set

6. Tricep Dips or Skull CrushersSets: 3 | Reps: 8-10Rest: 1-2 minutes between each set

Cool Down (5-10 minutes)

• Static stretching focusing on the upper body (chest, shoulders, arms)

Day 2: Lower Body & Core Focus (Day Two)

Warm-Up (5-10 minutes)

• Dynamic stretches (leg swings, hip circles)

• Light cardio (bodyweight squats, high knees)

Workout

1. Squats (Barbell or Bodyweight)Sets: 3 | Reps: 6-8Rest: 2-3 minutes between each set

2. Deadlifts (Barbell or Dumbbell)Sets: 3 | Reps: 6-8Rest: 2-3 minutes between each set

3. Lunges (Dumbbell or Bodyweight, forward or reverse)Sets: 3 | Reps: 8-10 per legRest: 1-2 minutes between each set

4. Leg Press (if available) or Step-UpsSets: 3 | Reps: 8-10 per legRest: 1-2 minutes between each set

5. PlanksSets: 3 | Duration: 30-60 secondsRest: 1 minute between each set

6. Bicycle CrunchesSets: 3 | Reps: 12-15 per sideRest: 1 minute between each set

Cool Down (5-10 minutes)

• Static stretching focusing on the lower body and core (quads, hamstrings, glutes, abdominal stretch)

General Tips:

• Maintain proper form throughout each set.

• Adjust weights or repetitions based on your strength level.

• Stay hydrated.

Feel free to modify the plan to better suit your needs or preferences!