The Real Drone Life > First 1-3 weeks

First 1-3 weeks

(This program will be done for the first three weeks of starting a workout program).

  • Cardio can be done right after or a different time of the day. If it is another time, then low to moderate intensity is good.
  • All weight should be heavy enough to reach the number of reps below
  • When you are starting out rather from not working out in years, or just never had the desire to workout until now, this three week program will help start you out.

———————————————————————————————————————————–

  • This is for weight loss and building muscle
  • You can use this workout for more than three weeks also, because you can switch up the combinations, the weights, reps, and sets. But you will need to add different workouts as the weeks go on, and that can be the next program.
  • Try your best, rest periods should be at the most 1 minute, generally 30 seconds is a good rest time in-between sets.
  • Cardio always after weight training for about 30 min that way you will burn more fat. If you feel better doing it before, that is fine.
  • Always warm up

———————————————————————————————————————————–

  • Try to add a little more weight as you progress. Can be 2,5, or even 10 pounds for some exercises. If you have to stay with the same weight to keep your form, that is fine.
  • Sometimes the reps will be more such as 12, 15, 20, or 25 reps. That doesn’t mean you have to go heavier. You can go lighter, keep the same weight just do more reps, or add some weight if you feel like it is too light.

 

 

Monday, Day 1: Back/Triceps and cardio/moderate to high intensity

  • Wide grip lat pull downs 3 sets of 20 reps
Pull the bar to the top of your chest, elbows by your side.
  • Bent over barbel rows (underhand) 3 sets of 15 reps
Make sure to stay bent over at 90 degrees, keeping the back flat, shoulder blades pinched together, and getting a full extension on the way down.
  • Seated cable rows 3 sets of 20 reps

  • Tricep cable push downs (with bar attachment) 3 sets of 20 reps
Keep elbows tucked in by your side, bring the bar back up until your arms are at 90 degrees or about chest level.
  • One arm tricep kick backs with dumbbells 3 sets of 15 (each)

Tuesday, Day 2: Chest/biceps and cardio 

  • Bench press (barbell not dumbbells) 3 sets of 15 reps
Should be done on the bench that have the hooks. Make sure to have your elbows slighty tucked in on the way down.
  • Incline dumbbell chest flys- 3 sets of 20 reps

  • Seated chest press machine 3 sets of 20 reps
Style of machine will be different, make sure it is not a incline or decline chest press machine.

  • Standing barbell bicep curls 3 sets of 15 reps

  • One arm alternating dumbbell bicep curls 3 sets of 15 each arm
Rotate the weight as you are bringing it up, do not rotate at the bottom and then curl, rotate while curling.
  • Push ups 1 set of as many as you can (doesn’t matter if you have to go on your knees for this exercise)

Wednesday, Day 3: Cardio

  • Such as running, hiking, swimming laps, something that can get your heart rate up instead of just walking. If you have injuries and only can walk, that is fine.

Thursday. Day 4: Legs and cardio

  • Barbell Squats 3 sets of 20 reps
Make sure to sit back on your heels so your knees are not over your toes and try to get your legs to 90 degrees. This should be done free bar.
Make sure have your feet a little infront of you on the machine, so your knees do not go over the toes also.

 

 

 

 

 

 

 

 

 

 

 

  • Leg extensions 3 sets of 20 reps
Keep toes pulled towards you instead of pointed out. This will tighten your quad muscles better.
  • Hamstring curls 3 sets of 20 reps

Body weight: walking lunges 10 steps one way-4 times

Should be done without holding weights, but if you want too, you can hold dumbbells by your side. Make sure front knee doesn’t go over your toe. Push off from your heels.

Friday, Day 5: Shoulders and cardio/moderate to high intensity

  • Standing dumbbell shoulder presses 3 sets of 20 reps
These should be performed standing up, you can also perform them seated if needed.
  • Standing dumbbell lateral raises 3 sets of 20 reps

 

  • Front dumbbell raises 3 sets of 15 reps
Can be done alternating too, but should be done at the same time. Bring the weight up to eye level or slighty above.
  • Rear delt dumbbell flys- 3 sets of 15 reps
Should be done without head on bench. The bench can just help you stay more in control and not throw your body up.

Saturday, day 6: Rest 

Sunday, day 7: Cardio-about 45 min/ moderate intensity