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Aesthetic Beginner
General
Beginner
Machine strength
Plan Details
The Aesthetic Beginner routine by Melliott79 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a sample routine that Zyzz provided. I have modified some movements to make this easy for beginners to utilize. 4 day split routine, 1 day full body with compound movements! 3 month program, strive to up weight in 5lb increments to prevent plateau. Start complex moves with light weight to master form! The weight is less important than the form. Ab training is happening almost every day from the compound movements, because they engage the core (even squats!). **Note** on Chest/Bicep day, you will do 3 sets of preacher curls, then drop weight by 1/2 and complete 8 more reps. **Note** on Shoulder/Tricep day, you will alternate between barbell and dumbbell shoulder press each week. So, wk 1, barbell shoulder press, wk 2, dumbell shoulder press, etc...
Routine detail
Mon
Chest & Biceps
Est. 217 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 999 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Preacher Curl
1 Set x 8 Reps
Tue
Legs & Calves
Est. 240 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 999 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Machine Calf Raise
6 Sets x 999 Reps
Wed
Back
Est. 29 min
5 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Thu
Shoulders & Triceps
Est. 54 min
9 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Sat
Full Body
Est. 23 min
4 exercises
Dumbbell Deadlift
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
