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
