Palezyan Fitness

Leg day includes squats, leg press, and calf press.

Day 3 consists of shoulders and abs. The shoulder workout includes military press, side-ways lateral raise, and bent over rear delt raise. Military Press Rear Delt Raise

Day 2 includes back and calfs which starts out with the deadlift. Then we continue with the barbell row and end with weighted chin ups.                                  I advise starting out with the hardest one first, which in my opinion is the deadlift. Start these out by warming up with lighter weights. The weights should start as light as you need them to be able to complete three warm-up sets with +10 lbs intervals, then three working sets with +5 lb intervals. Example: I max out at 45 lbs /each side for barbell rows, therefore I would start my warm-up sets with 10 lbs on each side of the bar. Complete 4-6 reps, then continue with 20 lbs, then 30 lbs and I’m done with my warm-up sets. Working sets would then start off after my warm-up sets with 35 lbs, then continue on with 40 lbs then 45 lbs. All 4-6 reps. Good luck!

Before starting on any lifting, there is a need to stretch, then ride for 5 minutes on either the indoor bicycle or treadmill.  Stretching is necessary in order to prevent injury, and increase lifting potential.   After you stretch, head to start riding or running, because there is a need to speed up your heart rate before lifting, which actually helps you lift more, and for a longer period of time.  Incline Dumbell Press (3 warm-up sets, 3 working sets) Flat Barbell Bench Press (3 working sets) Face Pull (3 reps of 8-10 sets) Day one consists of chest and abs. This day starts off with incline barbell press (3 warm-up sets and 3 three working sets) after stretching. Then continuing with inclined presses but with dumbbells (three working sets, no warm-up sets needed). After that I advise on taking a sip of water then going for the regular flat barbell bench press workout, no need to warm up (three working sets). As soon as that’s done, we ca...