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Gemini Personal Trainer 4-day Beginner
AUDIO TIP
Cutting
Beginner
None
Plan Details
The Gemini Personal Trainer 4-day Beginner routine by quoick is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
The Weekly Split: Body Part Focus (Mon-Fri) Monday: Chest & Triceps Tuesday: Back & Biceps Wednesday: Active Rest (Light walking or stretching) Thursday: Legs Friday: Shoulders & Core Saturday & Sunday: Full Rest The Warm-Up & Cardio Finisher (Every Workout Day) 5-Minute Joint-Lubrication Warm-Up: (Do this before lifting) Arm Circles: 15 forward, 15 backward. Band Pull-Aparts: 15 reps. Bodyweight Squats (shallow): 10 reps to warm up the knees. Cat-Cow Stretches: 10 reps on the floor for spinal mobility. 15-Minute Cardio Finisher: (Do this after lifting) The Elliptical or Incline Treadmill Walk (5-8% incline, 4.5 - 5 km/h).
Routine detail
Mon
Chest & Triceps
Est. 48 min
6 exercises
Barbell Bench Press
3 Sets x 10,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Tue
Back & Biceps
Est. 47 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Thu
Legs
Est. 47 min
6 exercises
Barbell Squat
3 Sets x 10,10,12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Fri
Shoulders & Core
Est. 45 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12,12,10 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Plank
3 Sets
