Gwendolyn August
|Subscribers
About
Does Anavar Cause Gyno? Expert Advice For Steroid Users
## 1‑Week "Push"‑Day Strength & Conditioning Plan
*(Designed for a beginner or someone returning to training)*
| Day | Main Focus | Warm‑up (5 min) | Strength (3 × 8–10 reps) | Cardio / HIIT | Cool‑down |
|-----|------------|-----------------|---------------------------|---------------|-----------|
| **Mon** | Upper‑body push + moderate cardio | 2 min jump rope, arm circles, shoulder shrugs | • Bench press (or push‑ups)
• Seated overhead dumbbell press
• Cable triceps push‑down | 10 min steady‑state cycling or brisk walking | Stretch chest, shoulders, triceps |
| **Tue** | Upper‑body pull + HIIT | 2 min dynamic warm‑up (high knees, butt kicks) | • Bent‑over barbell row
• Lat pulldown (or assisted pull‑ups)
• Face pulls | 5×30 s sprint on treadmill or bike; 90 s rest | Stretch lats, upper back |
| **Wed** | Core & mobility + light cardio | Full body warm‑up | • Plank variations
• Russian twists
• Bird‑Dog | 20 min steady‑state walking/jogging | Foam roll and stretch |
| **Thu** | Lower body strength | 5–10 min dynamic stretching | • Back squat (or front squat)
• Romanian deadlift
• Walking lunges | Cool‑down: quad & hamstring stretches | |
| **Fri** | Upper body + accessory work | Warm‑up with band pull‑aparts | • Bench press or push‑ups
• Seated rows or lat pulldown
• Bicep curls, triceps extensions | Stretch pecs, lats, shoulders | |
| **Sat/Sun** | Optional active recovery | Light yoga, swim, bike ride, or walk | Focus on mobility and breathing | Rest & hydration | |
- **Progression strategy**: Once you can comfortably do 12 reps in a set with good form, increase the weight by about 5 % (or add one more rep per set if you prefer). Track your lifts in a notebook or app; consistency is key.
---
## 3. How to Get Your Body Into Shape
### A. Strength & Hypertrophy
- **Frequency**: Train each major muscle group 2× per week (e.g., chest/back on Monday, legs/shoulders on Thursday). This schedule gives you a good balance of volume and recovery.
- **Reps & Sets**: For beginners, 3–4 sets of 8–12 reps are effective. Keep the rest between 60–90 s.
### B. Cardiovascular Conditioning
- **Low‑Intensity Steady State (LISS)**: Walking or cycling for 30–45 min at a moderate pace (about 50–65% of max heart rate). Aim for 3 sessions per week.
- **High‑Intensity Interval Training (HIIT)**: If you have time, add one HIIT session (e.g., 20 s sprint + 40 s walk) after a warm‑up. This boosts metabolism without long durations.
### C. Flexibility & Mobility
- **Dynamic Warm‑Up** before workouts: leg swings, arm circles, inchworms.
- **Static Stretching** post‑exercise: hamstring stretch, quadriceps hold, chest opener. Hold each for 20–30 seconds.
- **Foam Rolling** 5–10 minutes after workouts to reduce muscle tightness.
### D. Sample Weekly Plan (≈3 hrs/week)
| Day | Session |
|-----|---------|
| Mon | 20‑min HIIT + 10‑min cool‑down stretch |
| Tue | Rest or light walk (≤30 min) |
| Wed | 25‑min strength circuit (body‑weight) + core |
| Thu | Rest |
| Fri | 15‑min brisk walk + 5‑min mobility routine |
| Sat | Optional yoga class (60 min) or rest |
| Sun | Rest |
Feel free to swap days or extend sessions gradually. The key is consistency, not intensity.
---
#### 4️⃣ Mindset: Small Steps = Big Gains
- **Set micro‑goals** – e.g., "I will walk 10 minutes more today."
- **Track progress visually** – a habit tracker or simple chart works wonders.
- **Celebrate tiny wins** – every extra step, every day you show up, is progress.
Remember: the goal isn’t to become a marathon runner overnight but to build a sustainable routine that keeps your body moving and your mind refreshed.
---
#### 5️⃣ Bonus: Quick Mobility Routine (5‑min)
| Move | How many reps/seconds |
|------|------------------------|
| Cat‑Cow Stretch | 10 cycles |
| Hip Circles | 20 seconds each direction |
| Standing Quad Stretch | 15 sec per leg |
| Chest Opener (hands behind back) | 30 sec |
| Ankle Rolls | 20 seconds each foot |
Do this after your main workout or as a quick break during the day to keep joints healthy.
---
### Takeaway
- **Move consistently**: aim for at least 150 minutes of moderate activity per week.
- **Include strength training** twice a week, using bodyweight or light weights.
- **Warm‑up and cool‑down** are essential for safety and recovery.
- **Adjust volume** based on your comfort level; the goal is to make movement a regular habit.
Let me know if you'd like a more personalized plan or have specific preferences (e.g., equipment, time constraints). Happy training!
