Daily Trainer: Wednesday, Week 1

You've always wanted to get in the best possible shape, but you've just been waiting for someone to help you make that first step and keep you moving down the right path. Well now you've got it with your own Daily Personal Trainer on Bodybuilding.com!

Wednesday, Week 1: Training
Back, Biceps & Calves!

DOMS:

After your workout from Monday you may be experiencing DOMS (Delayed Onset Muscle Soreness). That's perfectly normal. Just continue to take your protein supplements.

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Wednesday, Week 1 Cardio:

Start the day with 10-15 minutes of intense cardio.

Wednesday Week 1 Workout: Back, Biceps & Calves:

45 seconds rest between sets.

Warmup:

• 10 minutes cardio

Back:

• Lat Pulldown - Warmup Set - 12-15 reps
• Lat Pulldown - 3 Working Sets - 12-15 reps
• Reverse Grip Pulldown - 3 Working Sets - 12-15 reps
• Bent Over Barbell Row - 3 Working Sets - 12-15 reps

Biceps:

• Barbell Curls - Warmup Set - 15-20 reps
• Barbell Curls - 3 Working Sets - 15-20 reps
• Alternate Dumbbell Curls - 3 Workings Sets - 15-20 reps
• Alternate Hammer Curls - 3 Workings Sets - 15-20 reps

Calves:

• Standing Calf Press - Warmup Set - Failure
• Standing Calf Press - 3 Working sets - Failure

Cooldown:

• 10 minutes cardio

Click Here For A Printable Log Of Day 3 Workout.

Thursday, Week 1!

Week 1, Thursday we'll be discussing strategies for grocery shopping.

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