The Complete 4-Week workout routine for beginners

The Complete 4-Week workout routine for beginners

  Week 1: Full-Body Split

Workouts 1, 2, 3
Monday/Wednesday/Friday

Muscle Group	Exercise	Sets	Reps
Chest	Dumbbell Bench Press	3	8,10,12
Back	Lat Pulldown	3	8,10,12
Shoulders	Dumbbell Overhead Press	3	8,10,12
Quads	Leg Press	3	8,10,12
Hamstrings	Lying Leg Curl	3	8,10,12
Triceps	Rope Pressdown	3	8,10,12
Biceps	Barbell Curl	3	8,10,12
Calves	Standing Calf raise	3	8,10,12
Abs	Crunch	3	15

Week 2: Two-Day Split (Upper Body, Lower Body)

Workouts 1 & 3
Monday/Thursday: Upper Body

Muscle Group	Exercise	Sets	Reps
Chest	Bench Press	3	10,12,15
Chest	Flat Bench Dumbbell Flye	3	10,12,15
Back	Barbell Bent-Over Row	3	10,12,15
Back	Lat Pulldown	3	10,12,15
Shoulders	Dumbbell Overhead Press	3	10,12,15
Shoulders	Dumbbell Lateral Raise	3	10,12,15
Biceps	Barbell Curl	3	10,12,15
Biceps	Preacher Curl Machine	3	10,12,15
Triceps	Lying Barbell Extension	3	10,12,15
Triceps	Rope Pressdown	3	10,12,15
Abs	Crunch	3	15-20

Workouts 2 & 4
Tuesday/Friday: Lower Body

Muscle Group	Exercise	Sets	Reps
Quads	Leg Press	3	10,12,15
Quads	Leg Extension	3	10,12,15
Hamstrings	Lying Leg Curl	3	10,12,15
Hamstrings	Seated Leg Curl	3	10,12,15
Calves	Standing Calf raise	3	15-20
Calves	Seated Calf raise	3	15-20

Week 3: Three-Day Split (Push/Pull/Legs)

Workouts 1 & 4
Monday/Thursday: Push

Muscle Group	Exercise	Sets	Reps
Chest	Incline Barbell Press	4	10,10,12,15
Chest	Flat-Bench Dumbbell Flye	4	10,10,12,15
Shoulders	Dumbbell Overhead Press	4	10,10,12,15
Shoulders	Smith Machine Upright Row	4	8,8,10,12
Triceps	Lying barbell Extension	3	10,12,15
Triceps	Dumbbell Kickback	3	10,12,15

Workouts 2 & 5
Tuesday/Friday: Pull

Muscle Group	Exercise	Sets	Reps
Back	Barbell Upright Row	4	8,8,10,12
Back	One-Arm Dumbbell Row	4	8,8,10,12
Biceps	Incline Dumbbell Curl	4	8,8,10,12
Biceps	Preacher Curl Machine	4	8,8,10,12
Abs	Reverse Crunch	3	15-20
Abs	Crunch	3	15-20

Workouts 3 & 6
Wednesday/Saturday: Legs

Muscle Group	Exercise	Sets	Reps
Quads	Barbell Squat	4	8,8,10,12
Quads	Leg Press	4	8,8,10,12
Hamstrings	Seated Leg Curl	4	8,8,10,12
Hamstrings	Romanian Deadlift	4	8,8,10,12
Calves	Standing Calf Raise	3	25
Calves	Seated Calf Raise	3	25

Week 4: Four-Day Split

Workout 1
Monday: Chest/Triceps/Calves

Muscle Group	Exercise	Sets	Reps
Chest	Incline Bench Press	5	10
Chest	Dumbbell Bench Press	5	8,8,10,10,12
Chest	Flat-Bench Dumbbell Flye	5	8,8,10,10,12
Triceps	Rope Pressdown	4	10,10,12,12
Triceps	Dumbbell Kickback	3	10
Triceps	Lying Barbell Extension	3	10
Calves	Standing Calf Raise	3	25
Calves	Seated Calf Raise	3	25

Workout 2
Tuesday: Legs/Abs

Muscle Group	Exercise	Sets	Reps
Quads	Barbell Squat	5	10
Quads	Leg Press	5	8,8,10,10,12
Quads	Leg Extension	5	8,8,10,10,12
Hamstrings	Lying Leg Curl	3	8,10,12
Hamstrings	Romanian Deadlift	3	8,10,10
Hamstrings	Seated Leg Curl	3	8,10,12
Abs	Reverse Crunch	2	20
Abs	Crunch	2	20

Workout 3
Thursday: Shoulders/Calves

Shoulders	Dumbbell Overhead Press	4	12
Shoulders	Smith Machine Upright Row	3	8,10,12
Shoulders	Dumbbell Lateral Raise	3	10
Calves	Seated Calf Raise	10	10

Workout 4
Friday: Back/Biceps/Abs

Muscle Group	Exercise	Sets	Reps
Back	Barbell Bent-Over Row	5	12
Back	Lat Pulldown	5	8,8,10,12,12
Back	One-Arm Dumbbell Row	5	8,8,8,10,10
Biceps	Barbell Curl	4	10,10,12,12
Biceps	Incline Dumbbell Curl	3	10
Biceps	Preacher Curl Machine	3	10
Abs	Crunch	3	20

 
Whether you're a workout routine for beginners  - or start - this training plan on the fast track will help you dramatically improve your fitness levels and fitness in four weeks workout routine for beginners .

In the field of fitness beginner workout program beginner workout program , a three-month program dominate the landscape. You've even seen a lot of them in this magazine in recent years. Are they effective? Absolutely.workout Routine for beginners But we'll leave you with an interesting secret: It is not necessary to take eight to 12 weeks to get your feet wet in the gym.

 Not that you'll be a veteran after four weeks, but if you can get the first month under your belt, you get over the proverbial hump where workout routine for beginners many fail and give up, and lay the foundation for a lifetime of benefit beginner workout program.

Call for workout routine for beginners guide to bodybuilding accelerated. In this plan, the first month of training will be challenging beginner workout program , but it is not as demanding as workout routine for beginners  to cause injury (or worse, burnout), and progressive in the sense that each week a different graduating exercises, more volume, intensity or more of the foregoing.

 After four weeks not only be ready for the next challenge workout routine for beginners , but you've added a lot of quality muscle. In other words, a month from now, you will be much better with the shirt she looks now.beginner workout program (How's that for results?)

workout routine for beginners This program is not only for the absolute beginner who has never touched a weight before; It is also suitable for anyone who has taken time off for training.

 How much time has passed since you went to the gym regularly? Six months? A year? Five years? Do not worry: The following routines get you back on track - you guessed it - just four weeks. Let us work.

Read More