The Freshman 15 Done Right – Month 3

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 3

Monday: Cardio plus Chest/Back

  • Perform 40 minutes on a stationary bike at 70-80 percent of your max heart rate (220 minus your age).
  • Bench Press – 4 sets of 5 reps
  • Arms Pulled Back Pec Stretch – 1 set for 15 seconds
  • Pull Up – 3 sets of 10 reps
  • Full Hang Leg Stretch – 1 set for 15 seconds
  • Incline Dumbbell Press 4 sets of 5 reps
  • 10 Pound Flye Pec Stretch – 1 set for 15 seconds
  • Bent Over Barbell Row – 3 sets of 10 reps
  • One Arm Leaning Lat Stretch – 1 set for 15 seconds
  • Decline Dumbbell Press – 4 sets of 5 reps
  • Dip Bar Pec Stretch – 1 set for 15 seconds
  • Close Grip Seated Cable Row – 3 sets of 10 reps
  • Arm Across Body Lat Stretch – 1 set for 15 seconds

Tuesday: Shoulders/Arms plus HIIT Cardio

  • Machine Shoulder Press – 4 sets of 5 reps
  • Elbow Across Chest Shoulder Stretch – 1 set for 15 seconds
  • Upright Row – 3 sets of 10 reps
  • Hand Across Hip Shoulder Stretch – 1 set for 15 seconds
  • Bent Over Lateral Raise – 3 sets of 10 reps
  • Hands Behind Glutes Shoulder Stretch – 1 set for 15 seconds
  • EZ Bar Curl – 3 sets of 8 reps
  • Press Down – 3 sets of 8 reps
  • Hammer Curl – 3 sets of 8 reps
  • Overhead Triceps Extension – 3 sets of 8 reps
  • Straight Arm Behind Biceps Stretch – 1 set for 15 seconds
  • Elbow Up Triceps Stretch – 1 set of 15 reps
  • Burpee – 2 sets for 20 seconds
  • Speed Jumping Jacks – 2 sets for 20 seconds
  • Lying No-hands Anyway-Ups – 2 sets for 20 seconds

 

 

Wednesday: Cardio Warm Up plus Legs/Calves/Abs

  • A Skips In Place – 30
  • Treadmill – 1 minute (5 mph)
  • Open A Skips in Place – 30
  • Treadmill – 40 seconds (6 mph)
  • Power Skips in Place – 20
  • Treadmill – 30 seconds (7 mph)
  • Lunge Scoops in Place – 20
  • Treadmill – 30 seconds (8 mph)
  • High Knee in Place – 20
  • Squat – 4 sets of 5 reps
  • Standing Heel to Glute Quad Stretch- 1 set for 15 seconds
  • Romanian Deadlift – 4 sets of 5 reps
  • Seated Ham Stretch – 1 set for 15 seconds
  • Barbell Lunge – 4 sets of 5 reps
  • Butterfly Groin Stretch – 1 set for 15 seconds
  • Leg Curl – 4 sets for 5 reps
  • Lying Straight leg Up Ham Stretch – 1 set for 15 seconds
  • Standing Calf Raise – 3 sets of 10 reps
  • Standing Elevated Calf Stretch – 1 set for 15 seconds
  • Decline Sit Up – 3 sets of 10 reps
  • Incline Leg Raise – 3 sets of 10 reps
  • Cobra Ab Stretch – 1 set for 15 seconds

Friday: Cardio plus Chest/Back

  • Perform 40 minutes on a elliptical machine at 70-80 percent of your max heart rate.
  • Weighted Chin Up – 4 sets of 5 reps
  • Decline Bench Press – 4 sets of 12, 10, 8, 6 reps
  • Full Hang Lat Stretch – 2 sets for 15 seconds
  • Arms Pulled Back Pec Stretch – 2 sets for 15 seconds
  • Seated Cable Row – 4 sets of 5 reps
  • Dumbbell Press – 4 sets of 12, 10, 8, 6 reps
  • One Arm Leaning Lat Stretch – 2 sets of 15 reps
  • 10 Pound Flye Pec Stretch – 2 sets of 15 seconds
  • Lat Pulldown – 4 sets of 5 reps
  • Incline Dumbbell Press – 4 sets of 12, 10, 8, 6 reps
  • Arm Across Body Lat Stretch – 2 sets for 15 seconds
  • Dip Bar Pec Stretch – 2 sets for 15 seconds

Saturday: Shoulders/Arms plus HIIT Cardio

  • Seated Overhead Press – 3 sets of 8 reps
  • Elbow Across Chest Shoulder Stretch – 2 sets for 15 seconds
  • Irish Press – 3 sets of 8 reps
  • Hand Across Hip Shoulder Stretch – 2 sets for 15 seconds
  • Machine Lateral Raise – 3 sets of 8 reps
  • Hands Behind Glutes Shoulder Stretch – 2 sets for 15 seconds
  • Incline Dumbbell Curl – 4 sets of 12, 10, 8, 6 reps
  • Lying EZ Bar Extension – 4 sets of 12, 10, 8, 6 reps
  • Barbell Curl – 4 sets of 12, 10, 8, 6 reps
  • Dip – 4 sets of 12, 10, 8, 6 reps
  • Straight Arm Behind Biceps Stretch – 2 sets for 15 seconds
  • Elbow Up Triceps Stretch – 2 sets of 15 reps
  • Burpee – 2 sets for 20 seconds
  • Speed Jumping Jacks – 2 sets for 20 seconds
  • Lying No-hands Anyway-Ups – 2 sets for 20 seconds

Sunday: Cardio Warm Up plus Legs/Calves/Abs

  • A Skips In Place – 30
  • Treadmill – 1 minute (5 mph)
  • Open A Skips in Place – 30
  • Treadmill – 40 seconds (6 mph)
  • Power Skips in Place – 20
  • Treadmill – 30 seconds (7 mph)
  • Lunge Scoops in Place – 20
  • Treadmill – 30 seconds (8 mph)
  • High Knee in Place – 20
  • Deadlift – 4 sets of 12, 10, 8, 6 reps
  • Leg Press – 4 sets of 12, 10, 8 , 6 reps
  • Standing Heel to Glute Quad Stretch- 2 sets for 15 seconds
  • Seated Ham Stretch – 2 sets for 15 seconds
  • Good Morning – 4 sets of 12, 10, 8, 6 reps
  • Leg Curl – 4 sets of 12, 10, 8, 6 reps
  • Butterfly Groin Stretch – 2 sets for 15 seconds
  • Lying Straight leg Up Ham Stretch – 2 sets for 15 seconds
  • Seated Calf Raise – 3 sets of 8 reps
  • Standing Elevated Calf Stretch – 2 sets for 15 seconds
  • Band Resisted Exercise Ball Crunch – 3 sets of 10 reps
  • Hanging Knee Raise – 3 sets of 10 reps
  • Cobra Ab Stretch – 2 sets for 15 seconds

FF1111

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