Anatomical Adaptation: A Workout For Beginners

by admin on 1:46 AM

 dumbbell rack anatomical adaptation workout for beginners Anatomical Adaptation: A Workout For BeginnersThis full body workout routine is a great workout for beginners trying to prepare their bodies for more intense workouts in the future. When lifting, the muscles tend to grow and get stronger at a faster rate than the tendons and ligaments, which is why there tends to be such big gains during the first couple months when lifting. This is why it is referred to as an anatomical adaptation. Your body is experiencing neurological adaptations as your body adapts to the movements and learns to recruit all the necessary muscle fibers.  This 5 day workout program will get the tendons and  ligaments ready for an increased workload and will correct any current muscle imbalances. Make sure to perform this anatomical adaptation workout routine for about 4 weeks before jumping into another workout. This will allow for ample time to allow your body to adapt to a lifting regimen and will prevent injuries. After you complete this workout for 4 weeks, make sure to move on to more intense workouts on the site to keep progressing. If you have any questions, make sure to ask!

Get your body ready for more intense workouts with this anatomical adaptation workout for beginners!

Day 1

Squat Jump- With dumbbells in each hand perform squat jumps- 4 sets of 10 reps with 1 minute rest between sets

Split Squat- 3 sets of 10 reps on both sides with 75 second rests between sets

Straight Leg Deadlift- 3 sets of 12 reps with 60 second rests between sets

Leg Press- 3 sets of 10 reps with 60 second rests between sets

Captain’s Chair leg Raises- 3 sets of 20 reps with 45 second rests between sets

Russian Twist- 3 sets of 30 reps with 45 second rests between sets

 

Day 2

Plyo Pushup (explosive pushup where as you pushup you try to lift your body as high as you can above the ground)- 4 sets of 5 pushups with 90 second rest between sets

Bench Press- 4 sets of 10 reps with 75 second rest between sets

Overhead press- 3 sets of 10 reps with 90 second rests between sets

Dips (assisted dips if needed)- 3 sets of 10 reps with 60 second rest between sets

Chest Fly- 3 sets of 12 reps with 45 second rest between sets

Triceps Extensions- 3 sets of 12 reps with 45 second rest between sets

 

Day 3 – Rest

 

Day 4

Seated Row-  4 sets of 5 reps with 90 second rest between sets

Bent Over Row- 3 sets of 10 reps with 75 second rest between sets

Close grip Lat Pulldown- 3 sets of 10 reps with 60 second rest between sets

Pull-ups (assisted if needed)- 3 sets of 10 reps with 60 second rest between sets

Rear Delt Fly- 3 sets of 10 reps with 45 second rest between sets

Close Grip Cable Curl- 3 sets of 10 with 45 second rest between sets

 

Day 5

Squat- 3 sets of 10 reps with 60 second rest between sets

Split Squat- 3 sets of 12 reps (both sides) with 60 second rest between set

Straight leg Deadlift- 3 sets of 12 reps with  60 second rest between sets

Sit up to v-up- 3 sets of 10 reps with 45 second rest between sets

Russian Twists- 3 sets of 30 reps with 45 second rest between sets

 

Day 6

Bench press- 3 sets of 10 reps with 60 second rest between sets

Bent over row- 3 sets of 10 with 60 second rest between sets

Dips (assisted if needed) – 3 sets of 12 with 60 second rests between sets

Pull-ups (assisted if needed)- 3 sets of 12 with 60 second rest between sets

Skull Crushers – 3 sets of 10 with 45 second rest between sets

Hammer Curls – 3 sets of 10 with 45 second rest between sets

Lateral Raises – 3 sets of 10 reps with 45 second rest between sets

 

Day 7 – Rest

 

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