Week 1 – Base Building – Monday

Monday- Upper Body

Warm up:

Cardio –  5 minutes

3 Sets of 12 (External Shoulder Rotations/Big arm Circles)

Weights –perform each superset with very little rest in between exercises. Take a 3 minute break in between each group of exercises

3 Sets of 12-15 Reps (Bench Press/Bent over Rows)

3 Sets of 12-15 Reps(Chest Fly machine/Reverse Fly Machine)

3 Sets of 12-15 Reps(Overhead Press/Pull Downs)


20 minutes – Low intensity (conversational pace) Walk or Jog

Cool Down

5 min walk

3 x (30 sec to 1min plank/12 back extensions)


4 thoughts on “Week 1 – Base Building – Monday

  1. Some of you may not be comfortable handling free weights yet. Stick to the machines for now, chest press machine, row machine, over head press machine, etc. We’ll get you to the free weight area in no time!

    1. Hi Danielle,
      First I’d like to thank you for posting your comment, by doing so, you’re taking steps toward helping yourself and also helping others; because many of us have been there before or are currently there. I was once there too.
      This is exactly why we started this website, we want to help. That’s it. Think of this like a buddy system, so ask us anything. Today I actually had to ask Pete “What is an abductor machine?”, he kindly answered “It’s that machine where you sit down, and open and close your legs… with the pads at the knees” hahaha!!! …anyway my point is, we’re here for you girl!!!
      So in the words of our Head Potato (Pete) “What do you want to get into today?” XOXO- The Home Fry

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>