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    Exercise Plan: Beginners Level

    Uploaded by

    Kajal chaudhary
    This exercise plan outlines a 3-day per week beginner workout split targeting chest/back, legs/abs, and shoulders/arms. Each day consists of 6 exercises performed for 4 sets of 8-15 reps with 45 seconds of rest between sets. The plan repeats every 7 days, with rest on the 7th day.

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

    Exercise Plan: Beginners Level

    Uploaded by

    Kajal chaudhary
    118 views12 pages
    This exercise plan outlines a 3-day per week beginner workout split targeting chest/back, legs/abs, and shoulders/arms. Each day consists of 6 exercises performed for 4 sets of 8-15 reps with 45 seconds of rest between sets. The plan repeats every 7 days, with rest on the 7th day.

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    This exercise plan outlines a 3-day per week beginner workout split targeting chest/back, legs/abs, and shoulders/arms. Each day consists of 6 exercises performed for 4 sets of 8-15 reps with 45 seconds of rest between sets. The plan repeats every 7 days, with rest on the 7th day.

    Copyright:

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

    Exercise Plan: Beginners Level

    Uploaded by

    Kajal chaudhary
    This exercise plan outlines a 3-day per week beginner workout split targeting chest/back, legs/abs, and shoulders/arms. Each day consists of 6 exercises performed for 4 sets of 8-15 reps with 45 seconds of rest between sets. The plan repeats every 7 days, with rest on the 7th day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 12

    Exercise Plan:

    Beginners Level
    Day 1: Chest+ Back

    01 Dumbbell Bench Press


    Muscle: Chest
    Video Link: https://youtu.be/JkR2jF3Zbn4

    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://youtu.be/DdQNv6mibH4

    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://youtu.be/JE3BED8GwK0

    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://youtu.be/AWRP0tZrVTU

    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://youtu.be/s0FMxlwGSmM

    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://youtu.be/WyhLXZGRBUo

    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://youtu.be/6f_BSkrrNGA

    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://youtu.be/0hDRr4uoxgw

    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://youtu.be/mVnpm3eJmKw

    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://youtu.be/PN5PU8wdzd0

    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://youtu.be/AL5EsPLhwtE

    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://youtu.be/_ZemBWlBrTs

    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://youtu.be/settJjFafhE

    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://youtu.be/4HxaZ9D7Seo

    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://youtu.be/qBWbysi1_60

    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://youtu.be/Cfo6GaNwbN0

    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://youtu.be/ernSa92jYKc

    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://youtu.be/NZ-ZujzcKnU

    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://youtu.be/HYaZukGq3iw

    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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