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Beginner Workout Plan

Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner
  • Gain Mass
  • Gain Strength
  • Improve Cardio
  • Lose Weight
  • Get Toned
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5 ratings
A.C.E. Certified
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WORKOUT VIDEO
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DIET PLAN
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3

Beginner Chest & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 15 01:30
3 15 01:30
3 15 01:30
3 15 01:30
00:06:00 None

Notes:

Warm up thoroughly with some light jogging, dynamic stretching, etc. Concentrate on maintaining strict form throughout every rep of every set. Choose a weight that you can complete every set and rep with while keeping your form perfect. Breathe out when exerting force. Cool down with some walking, static stretching, etc.

Beginner Back & Biceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
Chin-Up   Video icon
3 8 01:30
3 15 01:30
3 15 01:30
3 15 01:30
00:06:00 None

Notes:

Warm up thoroughly with some light jogging, dynamic stretching, etc. Concentrate on maintaining strict form throughout every rep of every set.

Choose a weight that you can complete every set and rep with while keeping your form perfect. Breathe out when exerting force. Cool down with some walking and static stretching.

Beginner Legs, Shoulders, & Abs Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
3 15 01:30
3 15 01:30
3 15 None
3 15 01:30
Crunch   Video icon
3 15 01:30
00:06:00 None

Notes:

Warm up thoroughly with some light jogging, dynamic stretching, etc. Concentrate on maintaining strict form throughout every rep of every set.

Choose a weight that you can complete every set and rep with while keeping your form perfect. Breathe out when exerting force. Cool down with some walking and static stretching.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Triceps blue Glutes blue Hamstrings blue Chest blue Chest orange Triceps orange Quads orange
257 people started this plan
oldmom
about 2 years ago #

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