Workout Description

This is a beginner workout designed for absolute beginners to muscle building. It is a 3 day a week routine why works all the major muscle groups in 1 session. Beginners should use a workout like this before starting a split routine.

Below you’ll find the daily schedule. You should complete the schedule below 3 times per week, preferablyMonday-Wednesday-Friday.

Training Level: Beginner Days Per Week: 3 Target Gender: Male & Female

Daily Workout Schedule:

Fullbody Workout – 3 Days Per Week Legs Exercise Sets Reps 45 Degree Leg Press 3 12 Leg Curl 3 12 Calf Raises 2 15 Chest and Shoulders Exercise Sets Reps Flat Barbell Bench Presses 2 10 Barbell Shoulder Presses 2 10 Back Exercise Sets Reps Front Pulldowns 2 12 Barbell Rows 2 10 Arms Exercise Sets Reps Barbell Curls 2 10 Lying Tricep Extensions 2 10 Abdominals Exercise Sets Reps Ab Crunches 2 20

 

Leg Curl Machine Leg Curl Machine Leg extension Leg extension Leg Curl Machine Leg Curl Machine Calf Raisies Calf Raisies Chest Press Bar Chest Press Bar Shoulder press dumbbell 2 Shoulder press dumbbell 2 Workout Routines at Cairogyms Lat Pull down front Barbell Rows Lying Tricep Extensions Crunches Crunches Barbell Curls Barbell Curls