ldnm beginners guide 2014

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Page 1: LDNM Beginners Guide 2014
Page 2: LDNM Beginners Guide 2014

p. 2 Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

AttentionLDNMuscle accept no liability for any injury, loss or damage resulting from physical exercise.

By following our guide you voluntarily assume the inherent risk of physical/resistance train-ing. Should you su!er from any medical conditions, injuries or allergies, or should you be in any doubt whatsoever, we advise you seek medical/professional advice immediately and do NOT proceed to partake in any activity. Any supplements featured within the guides are op-tional and must be taken in strict accordance with manufactures recommendations, if in any doubt always consult a physician. Always ensure your technique is correct and train within your own capabilities and observe any safety practices/code of conducts present within your own gym.

CopyrightAs with all our products the LDNMuscle Cutting Guide is subject to our standard terms and conditions, disclaimer and protected by copy-

right, and as such any attempts to;• Copy or duplicate• Issue copies• Sell, rent or lend• Show or communicate"is guide to other members of the public, is strictly prohibited.

Page 3: LDNM Beginners Guide 2014

p. 3 Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

our ethos

We are two sets of brothers from South-West London with a passion for nutrition and train-LQJ�IRU�KHDOWK��ȴWQHVV�DQG�DHVWKHWLF�JRDOV��:H�VHW�XS�ZZZ�OGQPXVFOH�FRP��(67��������DV�D�ZD\�RI�FUHDWLQJ�DQ�LQIRUPDWLYH�ZHEVLWH�WKDW�FRXOG�DQVZHU�DOO�WKH�TXHVWLRQV�ZH�FRPPRQO\�UHFHLYHG�RQ�WRSLFV�VXFK�DV�GLHW�DQG�WUDLQLQJ�:H�DOO�KDYH�IXOO�WLPH�MREV�DQG�YDU\LQJ�FRPPLWPHQWV�ZKLOVW�UXQQLQJ�WKH�FRPSDQ\��DQG�RI�FRXUVH�ȴQGLQJ�WLPH�WR�ȴW�LQ�LQWHQVH�WUDLQLQJ�DQG�D�VWULFW�GLHW��7KLV�DOORZV�XV�WR�KDYH�JUHDWHU�HPSDWK\�ZLWK�RXU�IROORZHUV�WKDQ�PRVW�FRPSDQLHV�DQG�ȴWQHVV�PRGHOV��ZKR�KDYH�WKH�OX[XU\�RI�WUDLQLQJ�IXOO�WLPH�:H�DUH��DQG�DOZD\V�KDYH�EHHQ������QDWXUDO��XVLQJ�RQO\�OHJDO��FRPPRQO\�DYDLODEOH�VXSSOH-PHQWV��VWULFWO\�QR�SUR�KRUPRQHV��VWHURLGV�RU�SHUIRUPDQFH�HQKDQFLQJ�GUXJV��:H�DUH�LQWHQW�RQ�VSUHDGLQJ�WKH�QDWXUDO�HWKRV�ZH�DOO�XSKROG���UHFUHDWLRQDO�XVHUV�DUH�RIWHQ�XQHGXFDWHG�RI�WKH�PHFKDQLVP�DQG�ELRFKHPLVWU\�RI�WKH�GUXJV�WKH\�DUH�WDNLQJ�DQG�DUH�VROG�QRWKLQJ�PRUH�WKDQ�D�FRXUVH�RI�KRUPRQH�GHELOLWDWLQJ�DQG�SRWHQWLDOO\�FXW��WDPSHUHG�ZLWK�DQG�RU�FRQWDPLQDWHG�WDEOHWV�RU�OLTXLGV�:H�DUH������LQGHSHQGHQW��KDYLQJ�WXUQHG�GRZQ�YDULRXV�VSRQVRUV��DOORZLQJ�XV�WR�JLYH�XQEL-DVHG��VLPSOH��KRQHVW�DQG�UHDOLVWLF�DGYLFH��:H�FKRVH�WR�GLVWDQFH�RXUVHOYHV�IURP�VXSSOHPHQW�FRPSDQLHV�DV�ZH�EHOLHYH�WKH�YDVW�PDMRULW\�DWWHPSW�WR�VHOO�FXVWRPHUV�WKH�ȆGUHDPȇ��DV�GRHV�PXFK�RI�WKH�ȴWQHVV�LQGXVWU\�DV�DQ�HQWLW\��:H�EHFDPH�KLJKO\�IUXVWUDWHG�DQG�LQFUHDVLQJO\�GLVHQ-FKDQWHG�ZLWK�DQ�LQGXVWU\�FRPPRQO\�IRUWLȴHG�E\�XQMXVW�EROG�FODLPV�DQG�REYLRXV�OLHV�

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ȏ�7KLV�HWKRV�LV�HQJUDLQHG�ZLWKLQ�DOO�WKH�/'10�*XLGHV�DQG�3DFNV�DYDLODEOH��ZLWK�PRVW�FRQWDLQLQJ�DW�OHDVW�IRXU�GLHUHQW�ZRUNRXWV��DQG�YDOXHG�GLYHUVH�LQSXW�IURP�HDFK�RI�WKH�PHPEHUV�RI��7HDP/'10�

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Page 4: LDNM Beginners Guide 2014

Copyright LDNMuscle Ltd 2014p. 4

welcome

A warm welcome from all here at #TeamLDNM. This guide has been put together by us to give you a solid grounding on your journey to improving your health and aesthet-ics. Making exercise an enjoyable and maintainable part of your life is key to sticking with any program, as is learning the correct technique for big lifts to minimise the SRWHQWLDO�IRU�LQMXU\��6R�KDYH�D�ȵLFN�WKURXJK�DQG�GXVW�R�\RXU�WUDLQHUV��\RXȇUH�UHDG\�WR�PDNH�WKRVH�FKDQJHV�\RXȇYH�DOZD\V�ZDQWHG�WR�

Page 5: LDNM Beginners Guide 2014

p. 5 Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

diet'LHW�LV�SUREDEO\�WKH�PRVW�LQȵXHQWLDO�IDFWRU�LQ�DQ\�WUDLQLQJ�SURJUDP��)XOO�GLHWV�DUH�DYDLODEOH�ZLWKLQ�RXU�SUHPLXP�SODQV�Ȃ�EXW�KHUH�DUH�VRPH�WLSV�WR�KHOS�\RX�JHW�WKH�PRVW�RXW�RI�WKH�QH[W���ZHHNV�WUDLQLQJ• (DW�����PHDOV�D�GD\��VSDFHG�HYHQO\�DSDUW���HYHU\���KRXUV�LV�LGHDO��7KHVH�VKRXOG�FRQWDLQ��D�

VRXUFH�RI�SURWHLQ• (DW�������PLQXWHV�EHIRUH�\RXU�ZHLJKWV�VHVVLRQ��7KLV�PHDO�VKRXOG�KDYH�D�OHDQ�SURWHLQ�

VRXUFH��VXFK�DV�FKLFNHQ�WXUNH\�WXQD���ORZHU�*�FDUERK\GUDWHV��RDWV�ZKLWH�ULFH�ZKROH�ZKHDW�SDVWD��DQG�YHJHWDEOHV

• 3RVW�ZRUNRXW�FRQVXPH������J�RI�ZKH\�SURWHLQ�ZLWK�DURXQG���J�RI�KLJKHU�*Ζ�FDUERK\-GUDWHV��JXPP\�VZHHWV���SLHFH�RI�IUXLW�FDQ�RI�FRNH�

• $URXQG�������PLQXWHV�DIWHU�\RXU�ZRUNRXW�FRQVXPH�D�PHDO�VLPLODU�WR�WKDW�\RX�KDG�EHIRUH�your weights session

training principals7KHUH�DUH���NH\�W\SHV�RI�ZRUNRXWV�\RX�ZLOO�EH�SHUIRUPLQJ�RYHU�WKH���ZHHNV��WKHVH�DUH�

Resistance training:/LIWLQJ�ZHLJKWV�DQG�PRYLQJ�DJDLQVW�UHVLVWDQFH�FDXVHV�GDPDJH�WR�\RXU�PXVFOHV��WKLV�LV�ZK\�\RX�JHW�VRUH�PXVFOHV��DND�'206��DIWHU�ZRUNLQJ�RXW��<RXU�ERG\�WKHQ�UHSDLUV�WKH�GDPDJHG�PXVFOHV��XVLQJ�WKH�SURWHLQ�DQG�RWKHU�IRRGV�\RX�HDW��ELJJHU�DQG�VWURQJHU�VR�WKDW�WKH�PXVFOHV�DUH�QRW�GDPDJHG�DV�PXFK�WKH�QH[W�WLPH�\RX�OLIW��ΖI�\RX�ORRN�DW�WUDGLWLRQDO�ERG\EXLOGLQJ�ZRUN-RXWV��\RX�ZLOO�EH�GRLQJ�XS�WR���H[HUFLVHV�RQ�D�ERG\�SDUW��$V�D�EHJLQQHU��WKLV�LV�QRW�QHFHVVDU\�Ȃ�GRLQJ���RU���H[HUFLVHV�RQ�D�ERG\�SDUW�ZLOO�VWLPXODWH�WKH�PD[LPXP�DPRXQW�RI�PXVFOH�JURZWK�

HIIT:+LJK�ΖQWHQVLW\�ΖQWHUYDO�7UDLQLQJ�LV�D�IRUP�RI�FDUGLR��ΖW�LQYROYHV�WUDLQLQJ�LQ�VKRUW�EXUVWV�DW������IROORZHG�E\�D�ORQJHU�UHVW��7KLV�LV�KRZ�VSULQWHUV�WUDLQ�DQG�D�FRQWULEXWLQJ�IDFWRU�WR�ZK\�WKH\�DUH�VR�OHDQ��%HFDXVH�RI�WKH�LQWHQVLW\�+ΖΖ7�LV�SHUIRUPHG�DW��LW�FDQ�EXUQ�FDORULHV�IRU�XS�WR����KRXUV�DIWHUZDUGV�

LISS:/RZ�ΖQWHQVLW\�6WHDG\�6WDWH�WUDLQLQJ�LV�DQRWKHU�IRUP�RI�FDUGLR��7UDLQLQJ�IRU�XS�WR����PLQXWHV�DW�D�ORZ�LQWHQVLW\��\RX�VKRXOG�EH�DEOH�WR�KROG�D�FRQYHUVDWLRQ�ZKLOH�SHUIRUPLQJ�/Ζ66��ȴUVW�WKLQJ�LQ�WKH�PRUQLQJ�Ȃ�EHIRUH�HDWLQJ��Ȃ�DOORZV�\RX�WR�EXUQ�\RXU�ERG\�IDW�IRU�IXHO��UDWKHU�WKDQ�EXUQLQJ�WKH�FDUERK\GUDWHV�IURP�IRRG�\RX�KDYH�HDWHQ�

Monday Tuesday Wednesday "ursday Friday Saturday SundayUpper body

1 HIIT Lower Body OFF Upper Body 2 OFF LISS

training schedule

Page 6: LDNM Beginners Guide 2014

p. 6 Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

monday - upper body 1

Get into good habits!:DUPLQJ�XS�LV�HVVHQWLDO���VSHQG������PLQXWHV�RQ�WKH�VSLQQLQJ�ELNH�RU�FURVV�WUDLQHU�DW�D�JHQWOH�SDFH��IROORZHG�E\������PLQXWHV�VWUHWFKLQJ�WKH�ERG\�SDUWV�\RX�DUH�DERXW�WR�XVH�

Exercise 1. Back Squats (light!)• ��VHWV�RI���UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• :RUNLQJ�RQ�IRUP���GR�QRW�XVH�D�ZHLJKW�WKDW�IHHOV�KHDY\�• 3ODFH�IHHW�VOLJKWO\�ZLGHU�WKDQ�VKRXOGHU�ZLGWK�DSDUW�ZLWK�\RXU�WRHV�SRLQWLQJ�VOLJKWO\�

RXWZDUGV��.HHS�ZHLJKW�WKURXJK�\RXU�KHHOV�HQVXUH�\RX�JR�DV�ORZ�DV�SRVVLEOH��XQWLO�\RX�FDQQRW�NHHS�\RXU�FDOIV�DQG�WRUVR�DW�WKH�VDPH�DQJOH�

Exercise 2. Flat Bench Press• ��VHWV�RI���UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• 7DNH�D�FRPIRUWDEOH�ZLGWK�JULS�RQ�WKH�EDU��ORZHULQJ�LW�VR�WKDW�LW�WRXFKHV�\RXU�FKHVW�

LQ�OLQH�ZLWK�\RXU�QLSSOHV��)RFXV�RQ�SXVKLQJ�WKURXJK�\RXU�SHFV�DQG�WULFHSV�ZKLOH�NHHSLQJ�\RXU�HOERZV�LQ�OLQH�ZLWK�\RXU�VKRXOGHUV�

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p. 7 Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

Exercise 3. Single Arm Dumbbell Row• ��VHWV�RI���UHSV�($&+�$50• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• )XOO\�H[WHQG�\RXU�DUP�DW�WKH�ERWWRP�RI�WKH�UHS�DQG�GUDZ�\RXU�HOERZ�LQ�D�QDWXUDO�

DUF�SDVW�WKH�ERG\�VR�WKDW�WKH�GXPEEHOO�WRXFKHV�\RXU�ERG\�DW�WKH�ERWWRP�RI�WKH�ULE�FDJH��'R�QRW�WZLVW�\RXU�ERG\�RU�GLS�\RXU�VKRXOGHU�GXULQJ�WKH�UHS�

Exercise 4. 15 Degree Dumbbell Flyes• ��VHWV�RI���UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• .HHS�\RXU�HOERZV�LQ�OLQH�ZLWK�\RXU�QLSSOHV�WKURXJKRXW�WKH�UDQJH�RI�PRYHPHQW��

7KH\�VKRXOG�FRPH�EHORZ�VKRXOGHUV�DW�WKH�EDVH�RI�HDFK�UHS���KRZHYHU��LI�WKLV�LV�WRR�XQFRPIRUWDEOH��JR�DV�ORZ�DV�\RX�FDQ�ZLWKRXW�FDXVLQJ�GLVFRPIRUW�

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p. 8 Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

Exercise 5. Overhand Grip Seated Cable Rows• ��VHWV�RI���UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• 7DNH�DQ�RYHUKDQG�JULS�RI�WKH�EDU�ZLWK�VWUDLJKW�OHJV�DQG�D�VWUDLJKW�EDFN��)XOO\�H[WHQG�

DW�WKH�ERWWRP�RI�WKH�UHS��\RX�VKRXOG�IHHO�D�VWUHWFK�DFURVV�\RXU�EDFN�PXVFOHV��'UDZ�\RXU�HOERZV�EDFN�SDVW�\RXU�ERG\�XQWLO�\RX�IHHO�\RXU�EDFN�PXVFOHV�SLQFK�WRJHWKHU�

Exercise 6. EZ Bar Curls• ��VHWV�RI����UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• 7DNH�DQ�XQGHUKDQG�JULS�VKRXOGHU�ZLGWK�DSDUW��NHHSLQJ�HOERZV�ORFNHG�E\�\RXU�

VLGHV��)XOO\�H[WHQG�\RXU�DUPV�DW�WKH�ERWWRP�RI�WKH�UHS��ZLWK�D�VWURQJ�ELFHS�FRQWUDF-WLRQ�DW�WKH�WRS�RI�WKH�UHS�

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Mens beginner 6 week plan

Exercise 7. EZ Bar Skull Crushers• ��VHWV�RI����UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• 6NXOO�&UXVKHUV��(OERZV�VWD\�GLUHFWO\�DERYH�\RXU�VKRXOGHUV�WKURXJKRXW�UHS��QRW�

ERZLQJ�RXW�GXULQJ�WKH�OLIW�RU�GRZQ�WRZDUGV�\RXU�OHJV��7KH�EDU�VKRXOG�VWRS�DW�\RXU�KDLUOLQH�RU�XSSHU�IRUHKHDG�DW�WKH�EDVH�RI�HDFK�UHSHWLWLRQ�

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Mens beginner 6 week plan

tuesday - hiit

Shorter than you think!+ΖΖ7�ZRUNRXW�FDQ�WDNH�DV�OLWWOH�DV����PLQXWHV�WR�FRPSOHWH��EXW�WKH�WUDGH�R�LV�WKDW�\RX�KDYH�WR�EH�ZRUNLQJ�$6�+$5'�$6�<28�&$1�GXULQJ�WKH�LQWHUYDOV��<RX�VKRXOG�IHHO�DV�WKRXJK�\RX�DUH�UHDG\�WR�TXLW�DIWHU�WKH�ȴUVW�HRUW�

Outdoor sprints7KHVH�FDQ�EH�SHUIRUPHG�DQ\ZKHUH���LQ�WKH�SDUN��RQ�D�URDG��XS�D�KLOO���MXVW�PDNH�VXUH�LW�LV�D�VDIH�VXUIDFH��IUHH�IURP�WUDɝF��:H�DGYLVH�127�SHUIRUPLQJ�WKHP�RQ�D�WUHDGPLOO�IRU�VDIWH\�UHDVRQV�

• �����PLQXWH�ZDUP�XS�ZDON�MRJ• �[����P�VSULQW��UHFRYHU�GXULQJ�ZDON�EDFN�WR�WKH�VWDUW• �[���P�VSULQW��UHFRYHU�GXULQJ�ZDON�EDFN�WR�WKH�VWDUW• ��PLQXWH�FRRO�GRZQ�ZDON�MRJ

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p. 11 Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

wednesday - lower

Get into good habits!:DUPLQJ�XS�LV�HVVHQWLDO���VSHQG������PLQXWHV�RQ�WKH�VSLQQLQJ�ELNH�RU�FURVV�WUDLQHU�DW�D�JHQWOH�SDFH��IROORZHG�E\������PLQXWHV�VWUHWFKLQJ�WKH�ERG\�SDUWV�\RX�DUH�DERXW�WR�XVH�

Exercise 1. Back Squats• ��VHWV�RI���UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• ΖQFUHDVH�WKH�ZHLJKW�HDFK�VHW�• 3ODFH�IHHW�VOLJKWO\�ZLGHU�WKDQ�VKRXOGHU�ZLGWK�DSDUW�ZLWK�\RXU�WRHV�SRLQWLQJ�VOLJKWO\�

RXWZDUGV��.HHS�ZHLJKW�WKURXJK�\RXU�KHHOV�HQVXUH�\RX�JR�DV�ORZ�DV�SRVVLEOH��XQWLO�\RX�FDQQRW�NHHS�\RXU�FDOIV�DQG�WRUVR�DW�WKH�VDPH�DQJOH�

Exercise 2. Quad Extension• ��VHWV�RI���UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• (QVXUH�D�IXOO�UDQJH�RI�PHYHPHQW�DQG�H[WHQVLRQ�RI�OHJV��'R�QRW�PRYH�WKH�ERG\�WR�

VZLQJ�WKH�ZHLJKW�XS��HQVXUH�HRUW�FRPHV�IURP�TXDGV�RQO\�

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p. 12 Copyright LDNMuscle Ltd 2014

Mens beginner 6 week plan

Exercise 3. Seated Hamstring Curls• ��VHWV�RI���UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• .HHS�EDFN�ȵDW�DJDLQVW�WKH�VHDW��LQLWLDWLQJ�HDFK�FXUO�ZLWK�WKH�KDPVWULQJ�127�WKURXJK�

ERG\�PRYHPHQW��(QVXUH�D�IXOO�UDQJH�RI�PHYHPHQW��VWUHWFK�WKH�PXVFOH�WR�LWV�IXOOHVW�E\�IXOO\�H[WHQGLQJ�WKH�OHJ�EHIRUH�FRQWUDFWLQJ�WKH�PXVFOH�DV�PXFK�DV�SRVVLEOH�

Exercise 4. Calf Extensions• ��VHWV�RI���UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• 7DNH�D�QHXWUDO�IRRW�SRVLWLRQLQJ��.HHSLQJ�\RXU�OHJV�VWUDLJKW��HQVXUH�D�IXOO�VWUHWFK�RI�

\RXU�FDOIV�DW�WKH�ERWWRP�RI�WKH�UHS�DQG�SXVK�WKURXJK�WKH�EDOOV�RI�\RXU�IHHW��$W�WKH�SHDN�RI�WKH�UHS�HQVXUH�D�VROLG�FRQWUDFWLRQ�RI�\RXU�FDOIV��KROGLQJ�WKLV�IRU�D�VHFRQG�EHIRUH�ORZHULQJ�

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Mens beginner 6 week plan

Exercise 5. Hanging Leg Raises• ��VHWV�RI����UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• +DQJ�IURP�DQ�RYHUKHDG�EDU�ZLWK�VWUDLJKW�DUPV�VWUDLJKW�ZLWK�WKH�ERG\�YHUWLFDOO\��

5DLVH�\RXU�OHJV��SLYRWLQJ�IURP�WKH�KLSV�E\�FRQWDFWLQJ�WKH�ORZHU�DEV�DQG�EULQJLQJ�\RXU�IHHW�WR�MXVW�DERYH�\RXU�KLSV

Exercise 6. Kneeling Cable Crunches• ��VHWV�RI����UHSV• ���6HFRQGV�UHVW�EHWZHHQ�VHWV• .HHS�DUPV�DQG�OHJV�LQ�WKH�VDPH�SRVLWLRQ�WKURXJKRXW��7U\�WR�NHHS�\RXU�ORZHU�EDFN�

VWUDLJKW��FUXQFK�\RXU�XSSHU�ERG\�IRUZDUG�VR�WKDW�\RX�IHHO�WKH�WHQVLRQ�LQ�\RXU�DEV��)RFXV�RQ�QRW�SXOOLQJ�WKURXJK�\RXU�DUPV�

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Mens beginner 6 week plan

friday - upper body 2

Get into good habits!:DUPLQJ�XS�LV�HVVHQWLDO���VSHQG������PLQXWHV�RQ�WKH�VSLQQLQJ�ELNH�RU�FURVV�WUDLQHU�DW�D�JHQWOH�SDFH��IROORZHG�E\������PLQXWHV�VWUHWFKLQJ�WKH�ERG\�SDUWV�\RX�DUH�DERXW�WR�XVH�

Exercise 1. Deadlifts• ���VLQJOH�UHSV• ���VHFRQGV�UHVW�EHWZHHQ�UHSV• '2�127�JR�KHDY\���VWD\�DW�D�PHGLXP�ZHLJKW�DQG�IRFXV�RQ�IRUP��$VN�D�J\P�LQVWUXF-

WRU�WR�DQDO\VH�\RXU�WHFKQLTXH�IRU�\RX• :LWK�IHHW�ȵDW�EHQHDWK�EDU�VTXDW�GRZQ�DQG�JUDVS�EDU�ZLWK�VKRXOGHU�ZLGWK��RU�VOLJKW-

O\�ZLGHU��RYHU�KDQG�RU�PL[HG�JULS��/LIW�WKH�EDU�E\�H[WHQGLQJ�KLSV�DQG�NQHHV�WR�IXOO�H[WHQVLRQ��3XOO�VKRXOGHUV�EDFN�DW�WRS�RI�OLIW�LI�URXQGHG��5HWXUQ�E\�EHQGLQJ�NQHHV�IRUZDUG�VOLJKWO\�ZKLOH�DOORZLQJ�KLSV�WR�EHQG�EDFN�EHKLQG��NHHSLQJ�EDFN�VWUDLJKW�DQG�NQHHV�SRLQWHG�VDPH�GLUHFWLRQ�DV�IHHW��6HW�XS�IRU�WKH�VDPH�VWDUWLQJ�SRVLWLRQ�EHWZHHQ�HDFK�UHS�

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Mens beginner 6 week plan

Exercise 2. Overhead Dumbbell Shoulder Press• ��VHWV�RI���UHSV• ���VHFRQGV�UHVW• .HHS�WKH�GXPEEHOOV�LQ�OLQH�ZLWK�\RXU�QRVH�WKURXJKRXW�WKH�PRYHPHQW���HQVXU-

LQJ�HOERZV�VWRS�VOLJKWO\�EHORZ�\RXU�VKRXOGHUV�DW�WKH�EDVH�RI�HDFK�UHSHWLWLRQ��3XV�WKURXJK�WKH�VKRXOGHU�DQG�WULFHSV��%DFN�VKRXOG�EH�LQ�D�ȆQDWXUDO�VWUDLJKW�SRVLWLRQȇ��QRW�RYHUO\�DUFKHG�RU�FRPSOHWHO\�VWUDLJKW�

Exercise 3. Wide Grip Lat Pulldown• ��VHWV�RI���UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• 7DNH�DQ�RYHUKDQG�JULS�DURXQG���FP�RXWVLGH�\RXU�VKRXOGHU�ZLGWK��ΖQLWLDWH�WKH�

PRYHPHQW�E\�SXOOLQJ�GRZQ�WKURXJK�\RXU�EDFN�ODWV�UDWKHU�WKDQ�\RXU�ELFHSV���VLWWLQJ�XS�VWUDLJKW��SXOO�WKH�EDU�GRZQ�XQWLO�LW�WRXFKHV�\RXU�XSSHU�FKHVW�

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Mens beginner 6 week plan

Exercise 4. Seated Lateral Raises• ��VHWV�RI���UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• 6HDWHG�ZLWK�ERG\�XSULJKW�DQG�DUPV�KDQJLQJ�GLUHFWO\�GRZQ��5DLVH�WKH�GXPEEHOOV�

GLUHFWO\�RXWZDUGV��VWRSSLQJ�VOLJKWO\�DERYH�WKH�VKRXOGHUV�DW�WKH�SHDN�RI�WKH�UHS�

Exercise 5. Hammer Curls��VHWV�RI����UHSV���6HFRQGV�EHWZHHQ�HDFK�VXSHUVHW.HHS�HOERZV�LQ�WLJKW�EHVLGH�\RXU�ERG\��SRLQWLQJ�DW�WKH�ȵRRU�WKURXJKRXW�WKH�UHS��$W�WKH�SHDN�RI�WKH�UHS�WKHUH�VKRXOG�EH�D����GHJUHH�DQJOH�EHWZHHQ�\RXU�XSSHU�DUP�DQG�IRUHDUP��VTXHH]LQJ�WKURXJK�WKH�ELFHS�

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Mens beginner 6 week plan

Exercise 6. Tricep Dips• ��VHWV�RI����UHSV• ���VHFRQGV�UHVW�EHWZHHQ�VHWV• (OERZV�UHPDLQ�VWDWLF�DQG�ERG\�XSULJKW�WKURXJKRXW�PRYHPHQW�WR�LVRODWH�WKH�WULFHSV�

LQVWHDG�RI�\RXU�FKHVW�DQG�VKRXOGHUV��3XVK�WKURXJK�\RXU�WULFHS�DW�WKH�EDVH�RI�WKH�PRYHPHQW�DQG�IXOO\�H[WHQG�DW�WKH�SHDN�

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Mens beginner 6 week plan

sunday - liss

Running on empty!)RU�/Ζ66�WR�EH�LWV�PRVW�HHFWLYH�DW�EXUQLQJ�IDW��LW�LV�LPSRUWDQW�\RX�GR�LW�DIWHU�D�SHULRG�RI�IDVWLQJ��ZKHUH�\RX�KDYHQW�HDWHQ�IRU�PRUH�WKDQ���KRXUV���7KHUHIRUH�WKH�PRVW�ORJLFDO�WLPH�WR�GR�WKLV�LV�LQ�WKH�PRUQLQJ��EHIRUH�EUHDNIDVW�

Spinning bike or cross trainer3HUIRUP�������PLQXWHV�RI�IDVWHG�FDUGLR�RQ�HLWKHU�WKH�VSLQQLQJ�H[HU-FLVH�ELNH�RU�FURVV�WUDLQHU��<RX�VKRXOG�EH�JRLQJ�IDVW�HQRXJK�WKDW�\RX�DUH�EUHDNLQJ�D�VZHDW��EXW�VKRXOG�VWLOO�EH�DEOH�WR�KROG�D�FRQYHUVDWLRQ�ZLWK�WKH�SHUVRQ�QH[W�WR�\RX��ΖI�\RX�KDYH�D�KHDUW�UDWH�PRQLWRU��\RXU�KHDUW�UDWH�VKRXOG�EH�EHWZHHQ���������EHDWV�SHU�PLQXWH�<RX�FDQ�DOVR�SHUIRUP�/Ζ66�VZLPPLQJ��LI�\RX�FDQ�VZLP���EXW�ZH�GRQȇW�DGYLVH�UXQQLQJ�EHFXDVH�LW�FDQ�FDXVH�PXVFOH�FDWDEROLVP��EUHDNGRZQ��LI�GRQH�IRU�H[WHQGHG�SHULRGV�

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Mens beginner 6 week plan

Copyright LDNMuscle Ltd 2014p. 19

a final wordAgain, from all of us here at LDNM we hope you enjoyed the beginners guide. Check out our comprehen-sive library of other guides for all your aesthetic needs – be it losing body fat (cutting), building lean muscle (bulking) or just building yourself a set of crab arms:

http://www.ldnmuscle.com/ldnmshop/#!/~/category/id=5845217&o!set=0&sort=priceDesc

And also, all the LDNM uniform modelled within the guide is available exclusively from the link below:

http://www.ldnmuscle.com/ldnmshop/#!/~/category/id=5845216&o!set=0&sort=priceDesc