Howdy Friends! Howdy, This is beginner gym workout plan for build muscles, lose fat and full body toning. You must follow this workout plan properly for good results. Just join the gym – this is very crucial time because most of us get injured in that time of our life because without knowing we perform some time advance exercises or try to lift heavy with wrong posture and in the result we get injured instead of getting improvement.
Important Note: Always use weight which you can handle without support and try to go for maximum repetition if you wants to build good endurance. If taking support from partner then atlesst you should lift first 2 to 3 reps yourself. Be careful on all bend over exercises. Please contact me before following this workout.
You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. if doing bodyweight workout then your body must be proper warm-up before workout. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Chest and Abdominal
Chest:
Exercises:
1. Bent Knee Push Ups
Superset:
1. Chest Press
Sets 3 Reps 12 Rest 1 Min
2. Regular Grip Incline Barbell Bench Press
Sets 4 Reps 12 Rest 1 Min
3. Wide Grip Decline Barbell Bench Press
Sets 3 Reps 8 Rest 1 Min
4. Pec Deck Chest Fly
Sets 3 Reps 8 Rest 1 Min
Abdominal:
1. Standing Oblique Crunch
Sets 3 Reps 8 Rest 1 Min
2. Double Crunches
Sets 3 Reps 8 Rest 1 Min
3. Body weight Plank Hold
Sets 2 Reps Hold for 30 Sec. Rest 1 Min
Day 2 Tuesday: Back and Cardio
Back:
Exercises:
1. Wide Grip Lat Pull Down
Supersets:
1. Assisted Pull-Up
Sets 3 Reps 15 Rest 1 Min
2. Seated Machine Row
Sets 4 Reps 12 Rest 1 Min
3. Close Grip Front Lat Pull Down
Sets 3 Reps 8 Rest 1 Min
4. Hyperextensions
Sets 3 Reps 12 Rest 1 Min
5. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
Cardio:
Day 3 Wednesday: Legs
Legs:
Exercises:
1. Body Weight Bench Squat
Sets 3 Reps 25 Rest 1 Min
2. Barbell Squat
Sets 3 Reps 12 Rest 1 Min
3. Leg Press
Sets 3 Reps 12 Rest 1 Min
4.Dumbbell Sumo Squat
Sets 3 Reps 8 Rest 1 Min
5. Lying Leg Curl
Sets 3 Reps 8 Rest 1 Min
6. Barbell Glute Bridge
Sets 3 Reps 12 Rest 1 Min
Calves:
1. Seated Calf Raise Toes Pointed Straight Forward
Sets 5 Reps 15 Rest 1 Min
Day 4 Thursday: Rest
Day 5 Friday: Shoulder and Abdominal
Shoulder:
Exercises:
1. Supported Dumbbell Shoulder Press
Sets 3 Reps 8 Rest 1 Min
2. Standing Side Lateral Raise
Sets 3 Reps 12 Rest 1 Min
3. Standing Front Two-Dumbbell Raise
Sets 3 Reps 8 Rest 1 Min
4. Barbell Shrugs
Sets 3 Reps 8 Rest 1 Min
Abdominal:
1. Scissors
Sets 3 Reps 12 Rest 1 Min
2. Plank Jacks
Sets 3 Reps 8 Rest 1 Min
3. Elbow to knee Side Crunch
Sets 3 Reps 15 Rest 1 Min
Day 6 Saturday: Arms & Cardio
Biceps:
Exercises:
1. Standing Biceps Cable Curl
Sets 3 Reps 8 Rest 1 Min
2. Barbell Lying On Incline Bench Curl
Sets 3 Reps 12 Rest 1 Min
3. Ez-Bar Preacher Curl
Sets 3 Reps 8 Rest 1 Min
Triceps:
Exercises:
1. Seated Ez-Bar Overhead Triceps Extension
Sets 3 Reps 8 Rest 1 Min
2. Close Grip Ez bar Skull Crushers
Sets 3 Reps 12 Rest 1 Min
3. Cable Push Down
Sets 3 Reps 12 Rest 1 Min
Forearms:
Exercise:
1. Standing Palms Up Behind The back Wrist Curl
Sets 4 Reps 12 Rest 1 Min
Cardio:
Day 7 Sunday: Rest
Sunday – Rest For Recovery
Rest helps to speed up the recovery and Gain the body strength in any physical activity. You can follow this workout program for 8 weeks To 12 Week.
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Disclaimer:
We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.
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