The Complete 4-Week Beginner's Workout Program : Muscle & Fitness by Nisha 🌞 Sebastian - Musely
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The Complete 4-Week Beginner's Workout Program : Muscle & Fitness

posted in Health & Fitness
02/16/2015
  • Full-Body Split

    Workouts 1, 2, 3
    Monday/Wednesday/Friday
    Muscle Group

    1. Chest :Dumbbell Bench Press , 3 sets, Reps 8,10,12

    2. Back : Lat Pulldown 3 sets, Reps 8,10,12

    3. Shoulders :Dumbbell
    Overhead Press , 3 sets , Re[s 8,10,12.

    4. Quads: Leg Press 3 sets- Reps 8,10,12

    5.Hamstrings : Lying Leg Curl 3 sets-Reps 8,10,12

    6.Triceps Rope Pressdown 3 sets - Reps 8,10,12

    7.Biceps : Barbell Curl 3 sets - Reps 8,10,12

    8. Calves Standing Calf raise 3 sets - Reps 8,10,12

    9.Abs Crunch 3 sets 15 reps

  • Week 2: Two-Day Split (Upper Body, Lower Body)
    Workouts 1 & 3
    Monday/Thursday: Upper Body

    Muscle Group
    1.Chest : Bench Press , 3 sets, Reps 10,12,15
    2.Chest: Flat Bench Dumbbell Flye, 3 sets, Reps 10,12,15
    3..Back: Barbell Bent-Over Row, 3 sets, Reps 10,12,15
    4. Back: Lat Pulldown,3 sets, reps 10,12,15
    5. Shoulders: Dumbbell Overhead Press,3 sets
    6.Shoulders: Dumbbell Lateral Raise,3 sets
    7.Biceps: Barbell Curl, 3 sets
    8. Biceps: Preacher Curl Machine,3 sets
    9. Triceps: Lying Barbell Extension,3 sets
    10. Triceps: Rope Pressdown,3 sets
    11.Abs: Crunch , 3 sets, reps 15-20

  • Workouts 2 & 4
    Tuesday/Friday: Lower Body

    Muscle Group
    1.Quads:Leg Press, 3 sets, Reps 10,12,15

    2.Quads: Leg Extension, 3 sets, Reps 10,12,15

    3.Hamstrings:Lying Leg Curl, 3 sets, Reps 10,12,15

    4.Hamstrings: Seated Leg Curl, 3 sets, Reps 10,12,15

    5.Calves: Standing Calf raise , 3 sets , Reps 15

    6.Calves: Seated Calf raise, 3 sets, Reps 115

  • Week 3: Three on Three

    Three-Day Split (Push/Pull/Legs)

    Workouts 1 & 4
    Monday/Thursday: Push

    Muscle Group
    Chest: Incline Barbell Press, 4 sets, Reps 10,10,12,15

    Chest: Flat-Bench Dumbbell Flye,4 sets, Reps 10,10,12,15

    Shoulders: Dumbbell Overhead Press,4 sets, Reps 10,10,12,15

    Shoulders: Smith Machine Upright Row, 4 sets, Reps 8,8,10,12

    Triceps: Lying barbell Extension,3 sets, Reps 10,12,15

    Triceps: Dumbbell Kickback,3 sets, Reps 10,12,15

  • Workouts 2 & 5
    Tuesday/Friday: Pull

    Muscle Group
    Back: Barbell Upright Row, 4 sets, Reps 8,8,10,12

    Back: One-Arm Dumbbell Row, 4 sets, Reps 8,8,10,12

    Biceps: Incline Dumbbell Curl, 4 sets, Reps 8,8,10,12

    Biceps: Preacher Curl Machine, 4 sets, Reps 8,8,10,12

    Abs: Reverse Crunch, 3 sets, Reps 15-20

    Abs: Crunch,3 sets, Reps 15-20

  • Workouts 3 & 6
    Wednesday/Saturday: Legs

    Muscle Group
    Quads: Barbell Squat, 4 sets, Reps 8,8,10,12

    Quads: Leg Press, 4 sets, Reps 8,8,10,12

    Hamstrings: Seated Leg Curl,4 sets, Reps 8,8,10,12

    Hamstrings: Romanian Deadlift,4 sets, Reps 8,8,10,12

    Calves: Standing Calf Raise, 3 sets, Reps 25

    Calves: Seated Calf Raise, 3 sets, Reps 25

  • Week 4: Turning Up the Volume
    Four-Day Split
    Workout 1
    Monday: Chest/Triceps/Calves

    Muscle Group
    Chest: Incline Bench Press,5 sets, Reps 10

    Chest:Dumbbell Bench Press,5 sets, Reps 8,10,10,12

    Chest:Flat-Bench Dumbbell Flye , 5 sets, Reps 8, 8,10,10,12

    Triceps: Rope Pressdown , 4 sets, Reps 10,10,12,12

    Triceps:Dumbbell Kickback,3 sets, 10 Reps

    Triceps:Lying Barbell Extension. 3 sets, 10 Reps

    Calves:Standing Calf Raise, 3 sets, 25 Reps

    Calves:Seated Calf Raise, 3 sets, 25 Reps

  • Workout 2
    Tuesday: Legs/Abs

    Muscle Group
    Quads: Barbell Squat, 5 sets, 10 reps

    Quads:Leg Press, 5 sets, reps 8,8,10,10,12

    Quads: Leg Extension, 5 sets, reps 8,8,10,10,12

    Hamstrings:Lying Leg Curl, , 3 sets, reps 8,10,12

    Hamstrings: Romanian Deadlift , , 3 sets, reps 8,10,10

    Hamstrings:Seated Leg Curl
    , 3 sets, reps 8,10,12

    Abs: Reverse Crunch,2 sets, reps 20

    Abs:Crunch, 2 sets, reps 20

  • Workout 3
    Thursday: Shoulders/Calves

    Shoulders:Dumbbell Overhead Press, 4 sets, 12 reps

    Shoulders :Smith Machine Upright Row , 3 sets, 8,10,12 reps

    Shoulders:Dumbbell Lateral Raise, 3 sets, 10 reps

    Calves:Seated Calf Raise, 10 sets, 10 reps

  • Workout 4
    Friday: Back/Biceps/Abs

    Muscle Group
    Back : Barbell Bent-Over Row,5 sets, 12 reps

    Back :Lat Pulldown, ,5 sets, 8,8,10,12,12 reps

    Back: One-Arm Dumbbell Row , 5 sets, 8,8,8,10,10 reps

    Biceps: Barbell Curl, 4 sets, 10,10,12,12 reps

    Biceps: Incline Dumbbell Curl, 3 sets, 10 reps

    Biceps: Preacher Curl Machine, 3 sets, 10 reps

    Abs: Crunch, 3sets, 2- reps

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