Aesthetic Beginner

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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...

Monday
Tuesday
Wednesday
Thursday
Saturday

Chest & Biceps 7 exercises, 3 hrs 37 mins

Dumbbell Incline Bench Press	4x10 reps	rest: 30s
Barbell Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Fly	3x10 reps	rest: 30s
Push-Up (Wide Hand)	3x999 reps	rest: 30s
Barbell Curl	3x10 reps	rest: 30s
Barbell Preacher Curl	3x10 reps	rest: 30s
Barbell Preacher Curl	1x8 reps	rest: 30s

Legs & Calves 6 exercises, 4 hrs 0 min

Barbell Squat	4x10 reps	rest: 30s
Barbell Lunge	3x10 reps	rest: 30s
Machine Leg Press	3x10 reps	rest: 30s
Machine Leg Extension	3x999 reps	rest: 30s
Dumbbell Hamstring Curl	3x10 reps	rest: 30s
Machine Calf Raise	6x999 reps	rest: 30s

Back 5 exercises, 28 mins

Machine Lat Pulldown	3x10 reps	rest: 30s
Dumbbell Deadlift	4x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Dumbbell Bent-Over Row	3x10 reps	rest: 30s
Back Hyperextension	3x10 reps	rest: 30s

Shoulders & Triceps 9 exercises, 54 mins

Barbell Shoulder Press	4x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 30s
Barbell Upright Row	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell Front Raise	3x10 reps	rest: 30s
Dumbbell Lateral Raise (Prone)	3x10 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 30s
EZ Bar Tricep Extension	4x10 reps	rest: 30s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 30s