workout exercise plan week 1

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]On workout day 1: we will do chest and triceps workout

We will do 4 sets of slow pushups until failure.
We are allowed to push up fast, put we are going to lower our body very slow and controlled
If you are not able to do 1 push up yet, no worries, it will improve soon: instead of letting your toes touch the ground, you can put your knees on a pillow and do your pushups form there.[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]On workout day 2: we will do back and biceps workout
We will do 4 sets of pull ups to our chest and by looking to the sky until failure. You can find a pull up bar in a park, or buy one.
We are allowed to pull up fast, but we are going to lower our body weight very slow and controlled.

If you are not able to do 1 pull up, no worries, bend your knees and ask someone to assist you.
Or start from holding your chin against the pull up bar and lower your weight very slowly and controlled.[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]On workout day 3: we will do shoulders.
We will do 4 sets of dumbbell shoulder press. If you are serious about building your longevity muscle I suggest you to buy a dumbbell set, that is expandable, but you will get stronger, for sure. But in a meanwhile you can use 2 gallons of water.
The starting position of our dumbbells is alongside our shoulders, with our upper arms in horizontal position, while our lower arms our vertical to the ground. When we push the weight upwards, we bring the dumbbells above our head and let them touch each other, right above our head. Then we lower the dumbbells slowly and very controlled.[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]On workout day 4: we will do our legs workout

We will do 4 sets of lunches until failure.

You start with standing straight with your two feed next to each other, holding your dumbbells along your body and you will keep them there throughout the whole set.
Then you take a large step forward and bent your knee of your right leg, until it touches the ground.

I prefer to do this in my garden on soft grass, or inside on a mat, to prevent injuries of your knee.
Than push your leg, so that your body gets back into straight standing position and then do the same thing with your other leg.[/text_block][/op_liveeditor_element]