FitHab90 for Men
Welcome to FitHab90, the science-backed, beginner’s routine. We promise you’ll see results and have an easy time getting it done. This isn’t about doing the bare minimum, it’s about getting started the right way and if you havn’t lifted before, this WILL 100% get the job done in the safest and most efficient way possible without overworking your body.
Day 1
Incline Barbell Bench: 10x10 (increase weight each set)
Pullups: 5 sets of negatives (Jump up into the proper position & slowly lower yourself down)
DB Goblet Squats: 3 set of 20 reps
Day 2
Static Wall Sits: 2 sets, 30 seconds each
Single Arm DB Row: 3 sets of 10 repetitions
Bodyweight Squat Jumps: 3 sets of 20 repetitions
Day 3
Rest and Recover
1 hour of activity (i.e. cricket)
Day 4
Hanging Leg Raises: 5 sets of 4 repetitions
Conventional Deadlift: 2 sets of 8 repetitions, 3 sets of 5 repetitions
Day 5
Clapping Pushups: 2 sets of 8 repetitions
Overhead Press with Dumbbells: 2 sets of 20 (light weight, full range of motion)
Barbell 21s: 2 sets of 7 half reps (both top and bottom) and 7 full reps
Tricep Rope Extension: 2 sets of 12
Day 6
Rest
Day 7
30 Minute Stretch