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Home Workouts Mens Exercises IG Muscle > Exercises > Beginner Workout

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 

 

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