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A Week-by-Week Weight Lifting Guide for Rookies


March 3, 2017

Are you tired of man boobs? Is Gynecomastia and that extra flab really starting to get on your last nerve? Whether you have had a procedure to correct it or not, this weight lifting guide will have you looking and feeling better in no time!

Week 1: The Grind
You can’t expect your body to go from zero to one hundred that quickly. You need to ease all of your muscle groups into the new routine gradually. That’s why you’re only going to work out for three days during the first week with a mix of different muscle groups. Train chest, arms, back, legs and shoulders all in the same day just to get your body used to it.

Week 2: Splitting It Up
In week two you are going to add a day to your workout regimen. So now that you are on a four day week, you’re going to split up and train two different muscle groups in one day instead of all them. The popular method is:

  • Chest and Triceps
  • Back and Biceps
  • Shoulders and Legs
  • Core Training

Week 3: The Push
You’re going to step things up to six days this week and your body is going to feel the difference (trust us). Instead of training two muscle groups everyday, you’re going to train three and work each of them twice per week. So you can try to split it up like this:

  • Chest, triceps, shoulders
  • Back, Biceps, Core
  • Glutes, Hamstrings, Quads

Week 4: Raise the Volume
This is your time to focus on specific groups and achieve ample results. You’re going to train four days this week and go back to the same schedule as week two. But this time, you’re going to add reps and sets to all of your routines. We call this ‘turning up the volume’ and you’re going to see similar soreness to the type you felt in week one.

Here at Wall Street Cosmetic Surgery, we are more than just a plastic surgery practice. Our team wants you to live an overall healthier life and that is why we are constantly updating our blog with helpful exercise and diet information. Tune in every week for the latest and greatest!

To schedule a FREE cosmetic surgery consultation, call 212-344-0496 or click around on our website!



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