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Beginner's Full Body Workout Plan

This beginner full body workout routine consists of 3 days that target all major muscle groups. Day 1 focuses on chest, back, shoulders, legs, biceps and triceps with exercises like barbell bench press, lat pulldowns, seated dumbbell press, leg extensions, barbell bicep curls, and triceps rope pushdowns. Day 2 works legs, triceps, biceps, chest, back and shoulders using exercises such as leg press, overhead bar extensions, EZ bar curls, machine chest press, T-bar rows, and lateral raises. Day 3 targets shoulders, back, chest, legs, triceps and biceps with exercises like E

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160 views9 pages

Beginner's Full Body Workout Plan

This beginner full body workout routine consists of 3 days that target all major muscle groups. Day 1 focuses on chest, back, shoulders, legs, biceps and triceps with exercises like barbell bench press, lat pulldowns, seated dumbbell press, leg extensions, barbell bicep curls, and triceps rope pushdowns. Day 2 works legs, triceps, biceps, chest, back and shoulders using exercises such as leg press, overhead bar extensions, EZ bar curls, machine chest press, T-bar rows, and lateral raises. Day 3 targets shoulders, back, chest, legs, triceps and biceps with exercises like E

Uploaded by

Abel
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Beginner full body workout routine

Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps


● Chest – ​Barbell Bench Press​​ – 4 sets of 8 reps

● Back – ​Lat-pulldowns​​ – 4 sets of 10 reps


● Shoulders – ​Seated Dumbbell Press​​ – 4 sets of 10 reps

● Legs – ​Leg Extensions​​ – 4 sets of 10 reps


● Biceps – ​Barbell Bbicep Curls​​ – 3 sets of 10 reps

● Triceps – ​Triceps Rope Pushdowns​​ – 3 sets of 15 reps


Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder
● Legs – ​Leg Press Machine​​ – 4 sets of 8 reps

● Triceps – ​Overhead Bar Extensions​​ – 3 sets of 20 reps

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● Biceps – ​EZ Bar Curls​​ – 4 sets of 10 reps

● Chest – ​Machine Chest Press​​ – 4 sets of 10 reps


● Back – ​T-Bar Row​​ – 4 sets of 10 reps

● Shoulders – ​Lateral Raises​​ – 3 sets of 20 reps


Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps
● Shoulders – ​EZ Bar Upright Rows​​ – 3 sets of 15 reps

● Back – ​Close-Grip Pulldowns​​ – 4 sets of 12 reps


● Chest – ​Cable Fly​​ – 4 sets of 10 reps

● Legs – ​Lunges​​ – 3 sets of 10 reps per leg


● Triceps – ​Skullcrushers​​ – 3 sets of 15 reps

● Biceps – ​Hammer Curls​​ – 3 sets of 12 reps

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