General beginner plan
General
Beginner
Body
Plan Details
The General beginner plan routine by Gennifire is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
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.
Routine detail
Day 1
leg
Est. 73 min
9 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Forward Step-Up
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Quadricep Stretch
4 Sets x 12 Reps
Runner's Stretch
4 Sets x 12 Reps
Kneeling Hip Flexor
4 Sets x 12 Reps
Seated Floor Hamstring Stretch
4 Sets x 12 Reps
Day 2
rest
Est. 0 min
0 exercises
This day is empty
Day 3
rest
Est. 0 min
0 exercises
This day is empty
Day 3
chest and arms
Est. 90 min
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Tricep Stretch
4 Sets x 12 Reps
Dynamic Chest Stretch
4 Sets x 12 Reps
Bicep Stretch
4 Sets x 12 Reps
Day 4
Back and Shoulder.
Est. 66 min
8 exercises
Barbell Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Upper Back Stretch
4 Sets x 12 Reps
Shoulder Stretch
4 Sets x 12 Reps
