General beginner plan
Shared By : jendee2
Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 3 / 333

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Description

3 day beginner plan, first 4 weeks of a 12 week programme. start with a light weight nothing to strenuous, we dont want to fail, we're only starting out.

Day 1 leg
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 45 sec 12 4 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 45 sec 10 4 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 45 sec 12 4 Progress Chart

Upper Legs

Side Step Up Side Step Up 45 sec 12 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 45 sec 12 4 Progress Chart

Upper Legs

Quad Stretch Quad Stretch 45 sec - 4 Progress Chart

Upper Legs

Runner's Stretch Runner's Stretch 45 sec - 4 Progress Chart

Upper Legs

Kneeling Hip Flexor Kneeling Hip Flexor 45 sec - 4 Progress Chart

Upper Legs

Seated Floor Hamstring Stretch Seated Floor Hamstring Stretch 45 sec - 4 Progress Chart
Day 2 rest
Day 3 chest and arms
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 45 sec 12 4 Progress Chart

Chest

Machine Fly Machine Fly 45 sec 12 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 45 sec 12 4 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 45 sec 12 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 45 sec 12 4 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 45 sec 12 4 Progress Chart

Triceps

Bench Dip Bench Dip 45 sec 12 4 Progress Chart

Chest

Push Up Push Up 45 sec 12 4 Progress Chart

Triceps

Tricep Stretch Tricep Stretch 45 sec - 4 Progress Chart

Chest

Dynamic Chest Stretch Dynamic Chest Stretch 45 sec - 4 Progress Chart

Biceps

Standing Biceps Stretch Standing Biceps Stretch 45 sec 12 4 Progress Chart
Day 3 rest
Day 4 Back and Shoulder.
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 45 sec 12 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 45 sec 12 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 45 sec 12 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 12 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 45 sec 12 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 45 sec 12 4 Progress Chart

Back

Upper Back Stretch Upper Back Stretch 45 sec 12 4 Progress Chart

Shoulders

Shoulder Stretch Shoulder Stretch 45 sec - 4 Progress Chart