My Basic Workout

Found my old workout Journal from back in 2009 …..This is my basic workout split when I first started out: Got to start somewhere! Many ask what I did when I started out in the gym so here it is! There are NO set number of reps or sets to achieve a certain goal. Everyone’s body is different. So do what suits your body and your goal. Consult with a trainer if you are unsure, and if you are unfamiliar with any of the workouts, Google and Youtube are your best friends! So stoked every one is on this quest to a better, healthier life! www.facebook.com/maguirefirefitness
5-10 minute warm-up on the treadmill
Monday (CHEST)
  • Machine Chest Press 4×12
  • Machine Flyes 4×12
  • Dumbbell Incline Press 4×12
Tuesday (BACK)
  • Hyperextensions 4×12
  • Lat Pulldowns: 4×12
  • Seated Row 4×12
Wednesday (ARMS)
  • Alternating Dumbbell Curls 4×15
  • Machine Tricep Press 4×25
  • Tricep Extensions 4×20
  • Dumbbell Overhead Tricep Extensions 4×20
Thursday (SHOULDERS)
  • Dumbbell Front Raises 4×12
  • Lateral Raise Machine 4×15
  • Machine Shoulder Press 4×15
  • Seated Rows  4×20
Friday (LEGS)
  • Leg Press 4×12
  • Lying Hamstring Curl 4×12
  • Leg Extension 4×12
  • Lunges (dumbbell) 4×20
  • Calf Raises 4×20
  • Stability Ball Hamstring Curls 4×20
(ABS) every other day
  • Roman Chair Leg Raises 4×15
  • Machine Crunch 4×25
  • Russian Twists (w/ medicine ball) 4×25
  • Cable Oblique Twists 4×25
  • Stability Ball Crunches 4×25
  • Leg Raises (w/ stability ball) 5×20
(CARDIO) everyday: 45 minutes on the treadmill or stairmaster (after strength training)
Saturday (FULL BODY or REST DAY)
Sunday (REST DAY)
*please understand this isn’t intended for everyone. Many ask what I did when I started out in the gym so here it is! There are NO set number of reps or sets to achieve a certain goal. Everyone’s body is different. So do what suits your body and your goal. Consult with a trainer if you are unsure, and if you are unfamiliar with any of the workouts, Google and Youtube are your best friends! So stoked every one is on this quest to a better, healthier life!
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