This routine is a 3-day-a-week workout routine. Each training day is followed by 1 day of rest and the third training is followed by 1 or 2 days of rest.
This routine is commonly used by beginners and consists of full-body workouts.
It is ideal for beginners due to many reasons:
- You are allowed to become familiar with the exercises by repeating them many times during the week.
- The weight caught in the exercises is significantly lighter thus reducing the difficulty in training.
- To start in the gym it is a very good routine since you touch all parts of the body, thus increasing its strength and growth.
Day 1:
Squats 4 sets, 8 reps
Medium Grip Bench Press 4 sets, 8 reps
Pull-ups 4 sets, 8 reps
Bicep Curls 4 sets, 8 reps
Standing Military Press 4 sets, 8 reps
Wheel crunches 4 sets, 8 reps
Day 2:
Break
Day 3:
Barbell Deadlift 5 sets, 5 reps
Barbell at the waist 5 sets, 5 reps
Incline Dumbbell Bench Press 5 Sets, 5 Reps
Dumbbell lats 5 sets, 5 reps
Triceps extension 5 sets, 5 reps
Hammer Biceps 5 sets, 5 reps
Day 4
Break
Day 5
Front Steps 5 sets, 5 reps
Dips in parallel 5 series, 5 repetitions
Chin-ups 3 sets, 12 reps
Kettlebell squats 3 sets, 12 reps
Machine heel raises 3 sets, 12 reps
ABS 3 series, 12 reps
Day 6
Break
Day 7
Break
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