Pre-made exercise routines that will get you to your goals - Created though science and knowledge to help you obtain your goals.
Email me at mycoachpaul67@gmail.com
Please choose a workout that fits your needs, indicated below and I will send you various options for your use. You will be asked a series of questions so that Coach Paul can fit you to options that fit into your schedule and your needs.
1. Beginner Workout
2. Intermediate Workout
3. Advanced Workout
4. Special Needs Workout

Here is a Sample Workout for Beginners

Day 1: Chest and Triceps

1. Warm-up: 5-10 minutes on the treadmill or stationary bike

2. Barbell Bench Press: 3 sets of 8-12 reps

3. Incline Dumbbell Press: 3 sets of 10-15 reps

4. Cable Fly: 3 sets of 12-15 reps

5. Tricep Pushdown: 3 sets of 10-12 reps

6. Tricep Dips: 3 sets of 12-15 reps

7. Cool-down: 5-10 minutes of stretching

Day 2: Back and Biceps

1. Warm-up: 5-10 minutes on the treadmill or stationary bike

2. Pull-ups: 3 sets of as many reps as possible

3. Barbell Rows: 3 sets of 8-12 reps

4. Lat Pulldowns: 3 sets of 10-12 reps

5. Dumbbell Bicep Curls: 3 sets of 10-12 reps

6. Hammer Curls: 3 sets of 10-12 reps

7. Cool-down: 5-10 minutes of stretching

Day 3: Legs

1. Warm-up: 5-10 minutes on the treadmill or stationary bike

2. Squats: 3 sets of 8-12 reps

3. Leg Press: 3 sets of 10-12 reps

4. Lunges: 3 sets of 10-12 reps (per leg)

5. Leg Extensions: 3 sets of 12-15 reps

6. Leg Curls: 3 sets of 10-12 reps

7. Cool-down: 5-10 minutes of stretching

Day 4: Shoulders and Abs

1. Warm-up: 5-10 minutes on the treadmill or stationary bike

2. Dumbbell Shoulder Press: 3 sets of 8-12 reps

3. Lateral Raises: 3 sets of 10-12 reps

4. Rear Delt Fly: 3 sets of 12-15 reps

5. Plank: 3 sets of 30-60 seconds

6. Russian Twists: 3 sets of 10-12 reps

7. Cool-down: 5-10 minutes of stretching

Day 5: Cardio and Abs

1. Warm-up: 5-10 minutes on the treadmill or stationary bike

2. Choose a cardio machine (treadmill, stationary bike, or elliptical) and perform 20-30 minutes of steady-state cardio

3. Russian Twists: 3 sets of 10-12 reps

4. Leg Raises: 3 sets of 10-12 reps

5. Bicycle Crunches: 3 sets of 10-12 reps

6. Cool-down: 5-10 minutes of stretching

Keep these tips in mind:

* Begin with lighter weights and increase gradually as you build strength.

* Prioritize proper form and technique to prevent injuries and maximize results.

* Allow 60-90 seconds of rest between sets to recover effectively.

* Stay hydrated and nourish your body with a balanced, nutritious diet.