Best Workout Routine for Beginners?

 As a beginner, your body will be new to such high intensity of workout. So, it is advisable that the first few months of your training must be devoted to executing the exercises in perfect form without much bodily momentum.



A weekly routine incorporating single muscle parts daily for 6 days is the way forward for building up that foundational muscle strength required for muscle longetivity.


MONDAY:

BACK

 Deadlift 4 Sets of 6-8 Repetitions

 Lat Pulldowns 4 Sets of 8-12 Repetitions

 Chest Supported Barbell Rows 4 Sets of 10-12 Repetitions

 Dumbell Rows 4 Sets of 8-12 Repetitions


TUESDAY:

CHEST

 Incline Bench Press 4 Sets of 8-12 Repetitions

 Pec Deck or Butterflies or Flat Bench Dumbell Flies 4 Sets of 10-12 Repetitions

 Incline Dumbell Press 4 Sets of 8-10 Repetitions

 Wide Grip Dips 4 Sets of 12-15 Repetitions


WEDNESDAY:

BICEPS

 Chin Ups 4 Sets to Failure

 Barbell Curls 4 Sets to Failure

 Preacher Curls 3 Sets to Failure

 Hammer Curls 2 Sets to Failure

 Incline Bench Curls 2 Sets to Failure

 Some Ab work as desired


THURSDAY:

TRICEPS

 Overhead Dumbell Tricep Extension 4 Sets to Failure

 Rope Pulldowns 4 Sets to Failure

 Diamond Pushups 5 Sets to Failure

 Some Ab work as desired


FRIDAY:

SHOULDERS

 Behind the Neck/Front Barbell Press 4 Sets of 8-10 Repetitions

 Reverse Dumbell Flies 4 Sets to Failure

 Side Lateral Raise 4 Sets of 25-30 Repetitions

 Dumbell Shrugs 5 Sets of 12 Repetitions


SATURDAY:

LEGS

 Squats 6 Sets of 6-8 Repetitions

 Leg Curls 3 Sets of 12-15 Repetitions

 Leg Extensions 4 Sets of 10-20 Repetitions

 Calf Raises 4 Sets of 10-15 Repetitions




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