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Break-In Routine for beginners /Week 1-4
General
Beginner
Dumbbell
Plan Details
The Break-In Routine for beginners /Week 1-4 routine by triptamine is a 1 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full body workout 3 days a week. Never 2 days in a row. First 4 weeks with high rep. 15 to 20. Focus is good technique. Do a short general warmup, 5-10 mins, and some dynamic stretching. Week 1, RPE=6 Week 2, RPE=7 Week 3, RPE=8-9 Week 4, RPE=6, with only 2 workouts and atleast 72 hours between them.
Routine detail
Day 1
Full Body
Est. 107 min
11 exercises
Running
1 Set
Barbell Squat
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 20 Reps
