Free Sports Program

Free Sports Program: Full Body for Beginners
6-week training

Session 1:
Bench press with barbell 10×3
Dumbbell incline press 10×3
Underarm cable pull-down 12×3
Boat pose 10×3
Shoulder machine press 10×3
Dumbbell lateral raise 12×3
Triceps cable pushdown 12×3
Bicep curl with barbell 12×3
Crunches 12×3
Side plank 12×3

Session 2:
Leg press with machine 12×3
Lunges 12×3
Dumbbell squats 10×3
Seated leg curls with machine 12×3
Outer thigh machine 10×3
Standing calf raises 12×3
Back extensions 12×3
Russian twists 12×3
Plank: 1 minute

Free Professional Sports Program

Session 1: Chest and Arms
Barbell Bench Press 10x10x12
Dumbbell Incline Bench Press 10x10x12
Cable Flyes 12×4
Swedish Swimming 12×3
Cable Arm Pulldown 10x10x12
Standing Dumbbell Arm Curl 10x12x15
Lying Barbell Arm Curl 12×3
Parallel Bars (Lower Abs) 15×4
Dumbbell Crunch 15×4

Session 2: Legs
Machine Seated Leg Press 10x12x12
Barbell Squats 10x10x12
Smith Lunges 10x10x12
Dumbbell Squats 12×3
Leg Extension Cable 12×3
Leg Curl Cable 12×3
Hip Thrust 12×3
Standing Calf Raise 12×3
Plank 1 minute x 4

Session 3: Underarm and Front Arm
Rowing Machine 12×3
Underarm Cable Pulldown 12x12x15
Bent Over Barbell Row 12×4
Dumbbell Power Cleans 12×3
Single Arm Cable Curl 12×3
Standing Barbell Curl 10x12x15
Hand Release Push-ups 12×4
Russian Twists 12×4
Abdominal Rollouts 30 seconds x 4

Session 4: Legs and Shoulders
Dumbbell Lunges 12×3
Leg Press Machine 12×3
Lying Leg Curl Machine 12×4
Barbell Stiff Leg Deadlift 12×4
Seated Barbell Shoulder Press 10x10x12
Front Barbell Raises 12×3
Dumbbell Lateral Raises 12×3
Single Arm Cable Lateral Raises 12×3
Barbell Upright Rows 12×3
Treadmill or Bicycle 10 minutes