WebPlace left heel on top of bench and raise right leg, knee bent. Lift hips and lower back off the floor, forming a straight line from knees to shoulders while squeezing the glutes. At the same time, bring right knee toward shoulders. Hold one count, then lower back without touching floor. Switch legs and repeat. WebMar 26, 2024 · Today, I’m sharing a 7-day gym workout plan for beginners with a PDF. It’s a solid schedule to kick start your weight training journey. Before we jump in. Nutrition is vital to seeing fast results. It’s important to know your calorie and macronutrient requirements to make sure you are maximizing performance, recovery and muscle growth.
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