Scribd
Upload
569 views2 pages

Ultimate Beginner Workout Plan

The document outlines a 6-day beginner workout plan focusing on different muscle groups each day. It includes exercises for chest/triceps, back/biceps, legs/abs, shoulders/arms, chest/back, and legs/abs, with specific sets and repetitions for each exercise. This structured approach aims to provide a comprehensive fitness routine for beginners.

Uploaded by

arbi bdl
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
569 views2 pages

Ultimate Beginner Workout Plan

The document outlines a 6-day beginner workout plan focusing on different muscle groups each day. It includes exercises for chest/triceps, back/biceps, legs/abs, shoulders/arms, chest/back, and legs/abs, with specific sets and repetitions for each exercise. This structured approach aims to provide a comprehensive fitness routine for beginners.

Uploaded by

arbi bdl
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Ultimate Beginner Workout Plan (6 Days)

Day One - Chest/Triceps


1. Weighted Dips - 4 sets x 8-12 reps
2. Incline Dumbbell Press - 3 sets x 10 reps
3. Dumbbell Fly - 3 sets x 12-15 reps
4. Cable Triceps Pushdown - 3 sets x 12 reps
5. Overhead Dumbbell Triceps Extension - 3 sets x 10 reps

Day Two - Back/Biceps


1. Pull-ups or Lat Pulldown - 4 sets x 8-12 reps
2. Barbell Rows - 3 sets x 10 reps
3. Seated Cable Rows - 3 sets x 12 reps
4. Barbell Curls - 3 sets x 10 reps
5. Hammer Curls - 3 sets x 12 reps

Day Three - Legs/Abs


1. Squats - 4 sets x 8-10 reps
2. Leg Press - 3 sets x 12 reps
3. Romanian Deadlifts - 3 sets x 10 reps
4. Leg Curls - 3 sets x 12 reps
5. Cable Crunches - 3 sets x 15 reps
6. Hanging Leg Raises - 3 sets x 15 reps

Day Four - Shoulders/Arms


1. Overhead Press - 4 sets x 8-10 reps
2. Lateral Raises - 3 sets x 15 reps
3. Rear Delt Fly - 3 sets x 12 reps
4. Barbell Curls - 3 sets x 10 reps
5. Triceps Pushdowns - 3 sets x 12 reps

Day Five - Chest/Back


1. Weighted Dips - 4 sets x 8 reps
2. Dumbbell Fly - 3 sets x 12 reps
3. Pull-ups - 4 sets x 10 reps
4. One-arm Dumbbell Row - 3 sets x 10 reps

Day Six - Legs/Abs


1. Deadlifts - 4 sets x 6-8 reps
2. Walking Lunges - 3 sets x 12 steps each leg
3. Leg Extensions - 3 sets x 15 reps
4. Seated Calf Raises - 3 sets x 20 reps
5. Russian Twists - 3 sets x 20 reps
6. Bicycle Crunches - 3 sets x 20 reps

You might also like