Beginners Workout Routine

If you have decided to go to gym and you don’t know what to do and you can’t afford personal trainer so this the 4 weeks muscle building workout Routine. Follow this Routine and get great body and results. Warm-up before exercise.  



ROUTINE 


       Monday – Chest and Shoulders
      Tuesday – Cardio
      Wednesday – Arms and Back
      Thursday – Off
      Friday – Legs and Abs
      SaturdayOff
      Sunday – Off


                                                            EXERCISES 

Chest

  1. Flat Bench Press ( 3 sets of 6-8 reps) 

  2. Incline Bench Press ( 3 sets of 6-8 reps) 

  3. Decline Bench Press ( 3 sets of 6-8 reps) 


Shoulders 


  1. Dumbbell Shoulder Press ( 3 sets of 6-8 reps) 

  2. Dumbbell Side Raise ( 3 sets of 6-8 reps) 

  3. Dumbbell Front Raise ( 3 sets of 6-8 reps) 


Cardio


  1. Treadmill – Running ( 30 mins) 

  2. Elliptical ( 15 mins) 


Arms 


  1. Barbell Curl  (Biceps) ( 3 sets of 6-8 reps) 

  2. Hammer Curl  (Biceps) ( 3 sets of 6-8 reps) 

  3. Preacher Curl  (Biceps) ( 3 sets of 6-8 reps) 

  4. Dumbbell Kickback  (Triceps) ( 3 sets of 6-8 reps) 

  5. Triceps Pushdown  (Triceps) ( 3 sets of 6-8 reps) 

  6. Bench Dips  (Triceps) ( 3 sets of 6-8 reps) 


Back


  1. Pullups ( 3 sets of 6-8 reps) 

  2. Wide Grip Lat Pulldown ( 3 sets of 6-8 reps) 

  3. Dumbbell Row ( 3 sets of 6-8 reps) 


Legs


  1. Barbell Squat ( 4 sets of 6-8 reps) 

  2. Leg Extension ( 3 sets of 6-8 reps) 

  3. Leg Curl ( 3 sets of 6-8 reps) 


Abs


  1.  Standard Crunches ( 3 sets of 20 reps) 

  2. Leg Raise ( 3 sets of 20 reps) 

  3. Plank ( 30-60 sec)







Quote 
Life is like exercise.  The harder it is, the stronger you become.

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