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Beginner Routine


Shared By : Ivan.Kozlov

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 107

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Description
 
Tuesday Back, Triceps
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Deadlift 60 sec 8 3 Progress Chart

Back

 Barbell Bent Over Row 60 sec 8 3 Progress Chart

Back

 Pullups 60 sec 8 3 Progress Chart

Triceps

 Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

 Barbell Lying Triceps Press 60 sec 8 3 Progress Chart

Abs

 Crunches 30 sec 8 3 Progress Chart
Thursday Chest, Shoulders
Muscle Exercise Name Timer Reps Sets Track

Chest

 Dumbbell Bench Press 60 sec 12 3 Progress Chart

Chest

 Barbell Incline Bench Press 60 sec 12 2 Progress Chart

Shoulders

 Dumbbell Arnold Press 60 sec 12 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Abs

 Hanging Leg Raise 30 sec 8 3 Progress Chart
Saturday Legs, Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Full Squat 120 sec 15 3 Progress Chart

Lower Legs

 Standing Dumbbell Calf Raise 60 sec 8 3 Progress Chart

Biceps

 Barbell Curl 60 sec 8 3 Progress Chart

Biceps

 Dumbbell Zottman Curl 60 sec 8 2 Progress Chart

Abs

 Air Bike 30 sec 8 3 Progress Chart

Abs

 Decline Crunch 30 sec 8 3 Progress Chart

Cardio

 Treadmill Running 60 min N/A N/A Progress Chart
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