The Freshman 15 Done Right – Month 2

The Freshman 15 Done Right

Just because your university has a wider student body does not mean you should have one. Get jacked in one semester with this comprehensive workout for first-year-students. If you are looking to improve your physique during the first semester of college rather than kill it, follow this program and you could not only avoid gaining a lot of flab but build 15 pounds of muscle.

Month 2

Monday: Legs/Back/Biceps/Abs

  • Squat – 10 sets of 10 reps
  • Romanian Deadlift – 3 sets of 10, 8, 6 reps
  • One Arm Bent Over Row – 3 sets of 10, 8, 6 reps
  • Reverse Grip Lat Pulldown – 3 sets of 10, 8, 6 reps
  • Leg Extension – 3 sets of 10 reps
  • Leg Curl – 3 sets of 10 reps
  • Incline Dumbbell Curl – 3 sets of 10 reps
  • EZ Bar Reverse Curl – 3 sets of 10 reps
  • Hanging Knee Raise – 3 sets of 10 reps

Tuesday: Chest/Shoulders/Triceps/Calves

  • Bench Press – 10 sets of 10 reps
  • Standing Military Press – 3 sets of 10, 8, 6 reps
  • Close Grip Upright Row – 3 sets of 10, 8, 6 reps
  • Reverse Pec Deck Flye – 3 sets of 10, 8, 6 reps
  • Incline Dumbbell Press – 3 sets of 10 reps
  • Dip – 3 sets of 10 reps
  • Standing Calf Raise – 3 sets of 10 reps

Wednesday and Saturday: Cardio

  • Perform 35 minutes on an elliptical machine, then do a 30-second static stretch for each muscle group.

Thursday: Legs/Back/Biceps/Abs

  • Sumo Deadlift – 4 sets of 5 reps
  • Leg Press – 4 sets of 5 reps
  • Seated Cable Row – 10 sets of 10 reps
  • Horizontal Chin – 5 sets of 5 reps
  • Expanding Barbell Curl – 3 sets of 10 reps
  • Leg Curl – 3 sets of 5 reps
  • Decline Sit Up – 3 sets of 10 reps

Friday: Chest/Shoulders/Triceps/Calves

  • Decline Dumbbell Press – 1 set of 10 reps
  • Flat Bench Dumbbell Press – 1 set of 8 reps
  • Low Incline Dumbbell Press – 1 set of 8 reps
  • Incline Dumbbell Press – 1 set of 8 reps
  • High Incline Dumbbell Press – 10 sets of 10 reps
  • Overhead Dumbbell Press – 10 sets of 10 reps
  • Wide Grip Upright Row – 3 sets of 10 reps
  • Close Grip Bench Press – 2 sets of 10, 8 reps
  • Weight Dip – 2 sets 10, 8 reps
  • Seated Calf Raise – 3 sets of 10 reps

FF111 FF222

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