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    Training Beginners Default PDF

    Uploaded by

    aimen bilgrami
    The document outlines a beginner-level 4-day exercise plan that focuses on different muscle groups each day. Day 1 works chest and back with 6 exercises, Day 2 focuses on legs and abs with 6 exercises, and Day 3 targets shoulders and arms with 7 exercises. The plan repeats with Day 4 as chest/back, etc, and includes a rest day on Day 7. Each exercise lists sets, reps, and rest periods to follow a standard routine.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Training Beginners Default PDF

    Uploaded by

    aimen bilgrami
    29 views12 pages
    The document outlines a beginner-level 4-day exercise plan that focuses on different muscle groups each day. Day 1 works chest and back with 6 exercises, Day 2 focuses on legs and abs with 6 exercises, and Day 3 targets shoulders and arms with 7 exercises. The plan repeats with Day 4 as chest/back, etc, and includes a rest day on Day 7. Each exercise lists sets, reps, and rest periods to follow a standard routine.

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    The document outlines a beginner-level 4-day exercise plan that focuses on different muscle groups each day. Day 1 works chest and back with 6 exercises, Day 2 focuses on legs and abs with 6 exercises, and Day 3 targets shoulders and arms with 7 exercises. The plan repeats with Day 4 as chest/back, etc, and includes a rest day on Day 7. Each exercise lists sets, reps, and rest periods to follow a standard routine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    29 views12 pages

    Training Beginners Default PDF

    Uploaded by

    aimen bilgrami
    The document outlines a beginner-level 4-day exercise plan that focuses on different muscle groups each day. Day 1 works chest and back with 6 exercises, Day 2 focuses on legs and abs with 6 exercises, and Day 3 targets shoulders and arms with 7 exercises. The plan repeats with Day 4 as chest/back, etc, and includes a rest day on Day 7. Each exercise lists sets, reps, and rest periods to follow a standard routine.

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    You are on page 1of 12

    Exercise Plan:

    Beginners Level
    Day 1: Chest+ Back

    01 Dumbbell Bench Press


    Muscle: Chest
    Video Link: https://www.youtube.com/embed/WRVHrQ72NWM

    Number of Sets Reps Rest between Sets

    Standard Set 1 12 - 15 Reps 45 Secs

    Standard Set 2 12 - 15 Reps 45 Secs

    Standard Set 3 12 - 15 Reps 45 Secs

    Standard Set 4 12 - 15 Reps 45 Secs

    02 Lat Pull Down


    Muscle:
    Video Link: https://www.youtube.com/embed/yVYJMMhk_SM

    Number of Sets Reps Rest between Sets

    Standard Set 1 12 - 15 Reps 45 Secs

    Standard Set 2 12 - 15 Reps 45 Secs

    Standard Set 3 12 - 15 Reps 45 Secs

    Standard Set 4 12 - 15 Reps 45 Secs


    Day 1: Chest+ Back

    03 Smith Machine Incline Barbell Bench Press


    Muscle: Chest
    Video Link: https://www.youtube.com/embed/YYKqWHddKsE

    Number of Sets Reps Rest between Sets

    Standard Set 1 8 - 12 Reps 45 Secs

    Standard Set 2 8 - 12 Reps 45 Secs

    Standard Set 3 8 - 12 Reps 45 Secs

    Standard Set 4 8 - 12 Reps 45 Secs

    04 Seated Row
    Muscle: Back
    Video Link: https://www.youtube.com/embed/lpB187U73PQ

    Number of Sets Reps Rest between Sets

    Standard Set 1 8 - 12 Reps 45 Secs

    Standard Set 2 8 - 12 Reps 45 Secs

    Standard Set 3 8 - 12 Reps 45 Secs

    Standard Set 4 8 - 12 Reps 45 Secs


    Day 1: Chest+ Back

    05 Lever Pec Deck Fly


    Muscle:
    Video Link: https://www.youtube.com/embed/1gTa8o8Q8yo

    Number of Sets Reps Rest between Sets

    Standard Set 1 10 - 12 Reps 45 Secs

    Standard Set 2 10 - 12 Reps 45 Secs

    Standard Set 3 10 - 12 Reps 45 Secs

    Standard Set 4 10 - 12 Reps 45 Secs

    06 One Arm Dumbell Row - (Bent Over)


    Muscle: Back
    Video Link: https://www.youtube.com/embed/fyoYbkwGNNc

    Number of Sets Reps Rest between Sets

    Standard Set 1 12 - 15 Reps 45 Secs

    Standard Set 2 12 - 15 Reps 45 Secs

    Standard Set 3 12 - 15 Reps 45 Secs

    Standard Set 4 12 - 15 Reps 45 Secs


    Day 2:
    1: Legs+ Abs

    01 Barbell Full Squats


    Muscle: Thighs
    Video Link: https://www.youtube.com/embed/1rqu7Cnet5M

    Number of Sets Reps Rest between Sets

    Standard Set 1 8 - 12 Reps 45 Secs

    Standard Set 2 8 - 12 Reps 45 Secs

    Standard Set 3 8 - 12 Reps 45 Secs

    Standard Set 4 8 - 12 Reps 45 Secs

    02 Leg Curl
    Muscle: Thighs
    Video Link: https://www.youtube.com/embed/dJTq8PCt6O0

    Number of Sets Reps Rest between Sets

    Standard Set 1 12 - 15 Reps 45 Secs

    Standard Set 2 12 - 15 Reps 45 Secs

    Standard Set 3 12 - 15 Reps 45 Secs

    Standard Set 4 12 - 15 Reps 45 Secs


    Day 2:
    1: Legs+ Abs

    03 Leg Extension
    Muscle: Thighs
    Video Link: https://www.youtube.com/embed/4sYdodAr4oo

    Number of Sets Reps Rest between Sets

    Standard Set 1 15 Reps 45 Secs

    Standard Set 2 15 Reps 45 Secs

    Standard Set 3 15 Reps 45 Secs

    Standard Set 4 15 Reps 45 Secs

    04 Safety Bar Seated Calf Raise


    Muscle: Calves
    Video Link: https://www.youtube.com/embed/arFj-gW-d4s

    Number of Sets Reps Rest between Sets

    Standard Set 1 20 Reps 45 Secs

    Standard Set 2 20 Reps 45 Secs

    Standard Set 3 20 Reps 45 Secs

    Standard Set 4 20 Reps 45 Secs


    Day 2:
    1: Legs+ Abs

    05 Plank
    Muscle: Waist
    Video Link: https://www.youtube.com/embed/oEH6dB6Gn34

    Number of Sets Reps Rest between Sets

    Standard Set 1 Max Possible 45 Secs

    Standard Set 2 Max Possible 45 Secs

    Standard Set 3 Max Possible 45 Secs

    Standard Set 4 Max Possible 45 Secs

    06 Weighted Crunch
    Muscle: Waist
    Video Link: https://www.youtube.com/embed/fSKADgBR5Lk

    Number of Sets Reps Rest between Sets

    Standard Set 1 15 Reps 45 Secs

    Standard Set 2 15 Reps 45 Secs

    Standard Set 3 15 Reps 45 Secs

    Standard Set 4 15 Reps 45 Secs


    Day 3: Shoulder+ Arms

    01 Dumbbell Shoulder Press


    Muscle: Shoulder
    Video Link: https://www.youtube.com/embed/1EMeK0k7ZjY

    Number of Sets Reps Rest between Sets

    Standard Set 1 10 - 12 Reps 45 Secs

    Standard Set 2 10 - 12 Reps 45 Secs

    Standard Set 3 10 - 12 Reps 45 Secs

    Standard Set 4 10 - 12 Reps 45 Secs

    02 Dumbbell Alternating Lateral Raise


    Muscle: Waist
    Video Link: https://www.youtube.com/embed/lU_-J8mUPro

    Number of Sets Reps Rest between Sets

    Standard Set 1 12 - 15 Reps 45 Secs

    Standard Set 2 12 - 15 Reps 45 Secs

    Standard Set 3 12 - 15 Reps 45 Secs

    Standard Set 4 12 - 15 Reps 45 Secs


    Day 3: Shoulder+ Arms

    03 Smith machine Barbell Shrugs


    Muscle: Back
    Video Link: https://www.youtube.com/embed/cZFerU17D8U

    Number of Sets Reps Rest between Sets

    Standard Set 1 8 - 12 Reps 45 Secs

    Standard Set 2 8 - 12 Reps 45 Secs

    Standard Set 3 8 - 12 Reps 45 Secs

    Standard Set 4 8 - 12 Reps 45 Secs

    04 Incline Dumbbell Alternative Curl


    Muscle: Upper Arms
    Video Link: https://www.youtube.com/embed/9I1RK1sJUko

    Number of Sets Reps Rest between Sets

    Standard Set 1 15 Reps 45 Secs

    Standard Set 2 15 Reps 45 Secs

    Standard Set 3 15 Reps 45 Secs

    Standard Set 4 15 Reps 45 Secs


    Day 3: Shoulder+ Arms

    05 Dumbbell Lying Triceps Extension


    Muscle: Upper Arms
    Video Link: https://www.youtube.com/embed/pmAo7__QsE4

    Number of Sets Reps Rest between Sets

    Standard Set 1 12 - 15 Reps 45 Secs

    Standard Set 2 12 - 15 Reps 45 Secs

    Standard Set 3 12 - 15 Reps 45 Secs

    Standard Set 4 12 - 15 Reps 45 Secs

    06 Dumbbell Bicep Curls


    Muscle: Upper Arms
    Video Link: https://www.youtube.com/embed/jW4HdeqPL3o

    Number of Sets Reps Rest between Sets

    Standard Set 1 15 Reps 45 Secs

    Standard Set 2 15 Reps 45 Secs

    Standard Set 3 15 Reps 45 Secs

    Standard Set 4 15 Reps 45 Secs


    Day 3: Shoulder+ Arms

    07 Cable Bent-over Triceps Extension (with rope attachment)


    Muscle: Upper Arms
    Video Link: https://www.youtube.com/embed/lO21CYcJChM

    Number of Sets Reps Rest between Sets

    Standard Set 1 12 - 15 Reps 45 Secs

    Standard Set 2 12 - 15 Reps 45 Secs

    Standard Set 3 12 - 15 Reps 45 Secs

    Standard Set 4 12 - 15 Reps 45 Secs

    Day 4: Same as Day 1

    Day 5: Same as Day 2

    Day 6: Same as Day 3


    Day 7: Rest Day

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