Shopping Cart

Your Cart is currently empty.

Beginner Workout

A good starting point for beginner

DAY 1: LEGS

BIKE OR TREADMILL 5-10 MIN WARM UP
LYING LEG CURL 3 sets 8–12 reps
WIDE STANCE SQUATS 3 sets 12/10/8 reps
LEG PRESS 3 sets 8–10 reps

DAY 2: BACK & ABS

BIKE OR TREADMILL 5-10 MIN WARM UP
LAT PULLDOWNS TO FRONT 4 sets 12/10/8/6 reps
LOW PULLY ROWS 3 sets 6-8 reps THEN 1 SET 15–18 REPS
ONE ARM DUMBELL ROWS 2 sets 8-10 reps

DAY 3: CHEST

INCLINE PRESS ON SMITH ROUTINE (1st PEG) 3sets 18/10/8 reps
INCLINE DUMBELL PRESS 3 sets 8-10raps (PEG 3 OR 4)
SEATED CHEST PRESS MACHINE 3 sets 8–12 reps
ABS-LOW PULLEY CRUNCH
HANGING LEG RAISE SUPERSET 3 sets to failure

DAY 4: SHOULDERS + TRAPS

BARBELL UPRIGHT ROWS 3 sets 12/10/8 reps
SEATED MACHINE PRESS (FRONT) 3 sets 12/10/8 reps
FRONT RAISE (D/BELL OR CABLES) 3 sets 8–10 reps
SHRUGS 2 sets 10–12 reps

DAY 5: Bi's + Tri's

TRICEP PUSHDOWNS 3 sets 8-10 reps
ROPE EXTENSIONS 2 sets 8-10 reps
BARBELL CURL 3 sets 15/10/8 reps
ALTERNATIVE DUMBELL CURLS
ABS: ROMAN CHAIR SIT-UPS 3 sets Max reps to failure

By IG Muscle 

 

Special Offers

IG Muscle Bottle

Latest Member Pictures

Recent photos uploaded by members. Want to share your progress too? Join today, it's FREE!

temp temp temp temp temp temp

view more

About

I&G Muscle have one major mission – to provide sports and fitness fanatics with the best quality and value sports and nutrition supplements on the market today. Not only do we provide a wide range of supplements, but we offer the... Read more

Contact Details