Best Workout For Beginners | Beginner’s Workout Routine + Essentials Guide
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Description
Workout For Beginners | Beginner’s Workout Routine + Essentials Guide
workout plan for beginners
Mon: chest
Tues: back
Wed: legs
Thur: delts
Fri: arms
Sat: legs
Sun: rest:
Push pups 3
Pe dec Machin fly 4sets
incline barbell press – 4sets
flat bench press – 3sets,
Decline dumble press 3sets
cable cross overs 3sets
+ abs
BACK:
Chin ups 3 set
seated cable rows – 4 sets,
Front lat pulldowns – 4 sets,
Close grip pulldowns – 3sets 12 reps each
deadlifts – heavy weight, 4 sets,
1 arm dumbbell row – 3 sets,
+
Sides
Legs :-
Free squats 3 sets
Leg extensions 4sets
Front bar shouts 4sets
Leg press 3sets
+ abs
DELTS:
Push ups 3 sets
Seated dumbbell press – 3sets,
Front barbell press 5 sets
side laterals – 3 sets, 15 reps each
Rope pull over 3 sets
shrugs – 5sets,
+sides
ARMS:
(Alternate biceps and triceps work)
standing alt. dumbbell curl / triceps pushdowns (cable) – 4 sets, 8-10 reps
skull crushers (mod. French press) / straight bar standing curls – 3 sets, 8 reps
dumbbell kick backs / concentration curls – 3 sets, 10 reps
LEGS:
Free squats 3 sets
Leg curls 4sets
Squats – 4sets, 12-15 reps
close-st
lunges, barbell – 3 sets,
stiff-legged deadlifts – 3 sets, 8-10 repsf
Calf 3 sets
+
Abs
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