SGT FITNESS 28-Day's Special Workout Program for Beginners Whether you're a beginner, get a leaner & stronger body with SGT FITNESS personal trainer for 28 Days. Get started now! SAMPLE OF WORKOUT SCHEDULE MondayShoulders, Triceps and Upper AbsTuesdayChest, Upper Back and Lower AbsWednesdayCardio and Upper AbsThursdayLats, Mid Back, Biceps and Lower AbsFridayQuads, Hams, Calves and Upper AbsSaturdayCardio and Lower AbsSundayRest Day Workout ShouldersTricepsChestUpper BackHIIC CardioLatsMid BackBicepsQuadraHamstringsCalves Your weight training workouts will generally go between 45 and 60 minutes to ensure you get a complete workout 1st Week Program DaysEXERCISEMondayDUMBBELL BENCH PRESS, LAT PULLDOWN, OVERHEAD DUMBBELL PRESS, LEG PRESS, LYING LEG CURL, ROPE PRESSDOWN, BARBELL BICEPS CURL, STANDING CALF RAISE, CRUNCH.TuesdayDUMBBELL BENCH PRESS,LAT PULLDOWN, OVERHEAD DUMBBELL PRESS, LEG PRESS, LYING LEG CURL, ROPE PRESSDOWN, BARBELL BICEPS CURL, STANDING CALF RAISE, CRUNCH.WednesdayCardioThursdayDUMBBELL BENCH PRESS,LAT PULLDOWN, OVERHEAD DUMBBELL PRESS, LEG PRESS, LYING LEG CURL, ROPE PRESSDOWN, BARBELL BICEPS CURL, STANDING CALF RAISE, CRUNCH.FridayDUMBBELL BENCH PRESS,LAT PULLDOWN, OVERHEAD DUMBBELL PRESS, LEG PRESS, LYING LEG CURL, ROPE PRESSDOWN, BARBELL BICEPS CURL, STANDING CALF RAISE, CRUNCH.SaturdayCardioSundayRest Day 2nd Week Program DaysEXERCISEMondayBARBELL BENCH PRESS, DUMBBELL FLYE, BARBELL BENT-OVER ROW, LAT PULLDOWN, OVERHEAD DUMBBELL PRESS, DUMBBELL LATERAL RAISE, BARBELL BICEPS CURL, PREACHER CURL WITH CABLE, LYING EZ-BAR TRICEPS EXTENSION, ROPE PRESSDOWN, CRUNCH.TuesdayLEG PRESS, LYING LEG CURL, SEATED LEG CURL, STANDING CALF RAISE, SEATED CALF RAISEWednesdayCardioThursdayBARBELL BENCH PRESS, DUMBBELL FLYE, BARBELL BENT-OVER ROW, LAT PULLDOWN, OVERHEAD DUMBBELL PRESS, DUMBBELL LATERAL RAISE, BARBELL BICEPS CURL, PREACHER CURL WITH CABLE, LYING EZ-BAR TRICEPS EXTENSION, ROPE PRESSDOWN, CRUNCH.FridayLEG PRESS, LYING LEG CURL, SEATED LEG CURL, STANDING CALF RAISE, SEATED CALF RAISESaturdayCardioSundayRest Day 3rd Week Program DaysEXERCISEMondayINCLINE BARBELL BENCH PRESS, DUMBBELL FLYE, OVERHEAD DUMBBELL PRESS, SMITH MACHINE UPRIGHT ROW, LYING EZ-BAR TRICEPS EXTENSION, DUMBBELL KICKBACK, 30 min CardioTuesdayBARBELL UPRIGHT ROW, DUMBBELL ROW, INCLINE DUMBBELL BICEPS CURL, PREACHER CURL, REVERSE CRUNCH, CRUNCH, 30 min Cardio.WednesdayBACK SQUAT, LEG PRESS, SEATED LEG CURL, DEADLIFT, STANDING CALF RAISE, SEATED CALF RAISEThursdayINCLINE BARBELL BENCH PRESS, DUMBBELL FLYE, OVERHEAD DUMBBELL PRESS, SMITH MACHINE UPRIGHT ROW, LYING EZ-BAR TRICEPS EXTENSION, DUMBBELL KICKBACK, 30 min CardioFridayBARBELL UPRIGHT ROW, DUMBBELL ROW, INCLINE DUMBBELL BICEPS CURL, PREACHER CURL, REVERSE CRUNCH, CRUNCH, 30 min Cardio.SaturdayBACK SQUAT, LEG PRESS, SEATED LEG CURL, DEADLIFT, STANDING CALF RAISE, SEATED CALF RAISESundayRest Day 4th Week Program DaysEXERCISEMondayINCLINE BARBELL BENCH PRESS, DUMBBELL BENCH PRESS, DUMBBELL FLYE, ROPE PRESSDOWN, DUMBBELL KICKBACK, LYING EZ-BAR TRICEPS EXTENSION, STANDING CALF RAISE, SEATED CALF RAISE.TuesdayBACK SQUAT, LEG PRESS, LYING LEG CURL, DEADLIFT, SEATED LEG CURL, REVERSE CRUNCH, CRUNCH.WednesdayCardioThursdayOVERHEAD DUMBBELL PRESS, SMITH MACHINE UPRIGHT ROW, DUMBBELL LATERAL RAISE, SEATED CALF RAISE.FridayBARBELL BENT-OVER ROW, LAT PULLDOWN, DUMBBELL ROW, BARBELL BICEPS CURL, INCLINE DUMBBELL BICEPS CURL, PREACHER CURL, CRUNCH.SaturdayCardioSundayRest Day
