A Beginners Plan

Mar 27, 2011
A Beginners Plan

Try this Beginners Plan

Every Beginner needs a plan to stay in shape. Even if you are advanced try this routine out for the next 4 weeks.
Day 1
Exercise Sets Reps Muscle Group
Barbell Squat With Ball 3 8 Legs
Barbell Walking Lunge 3 5 Legs
Prone Machine Leg Curl Alternating Legs 3 15 Legs
Prone Machine Leg Curl Both Legs 3 15 Legs
Standing Shoulder Press Alternating Arms 3 12 Shoulders
Standing Dumbbell Front Raise Both Arms With Band 3 10 Shoulders
Standing Dumbbell Rear Delt Raise Both Arms 3 12 Shoulders
Standing Dumbbell Side Raise Both Arms With Band 3 10 Shoulders
Laying on Ball Abdominal Crunches Hands by Head With Band 5 20 Abs
Day 2
Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench With Band 4 10 Chest
Dumbbell Bench Press On Bench Alternating Arms 3 8 Chest
Standing Mid Cable Flys Both Arms 3 12 Chest
Seated On Bench Bar Lat Pulldowns Both Arms 4 8 Back
Standing Wide Grip Low Rows With Band Both Arms 4 8 Back
Standing Overhead Pulldowns With Band Both Arms 3 15 Back
Standing Bicep Curl Dumbbell With Band Both Arms 4 10 Arms
Standing Bicep Curl Barbell Both Arms 4 10 Arms
Standing Cable Triceps Extension Both Arms 4 10 Arms
Laying on Ball Abdominal Crunches Hands by Head With Band 5 30 Abs
Day 3
Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 2 20 Legs
Barbell Sumo Squat With Ball 4 10 Legs
Barbell Front To Back Lunge 4 8 Legs
Prone Machine Leg Curl Both Legs 3 8 Legs
Machine Military Press Alternating Arms 3 10 Shoulders
Standing Dumbbell Side Raise Alternating Arms 3 10 Shoulders
Standing Dumbbell Front Raise Both Arms 3 10 Shoulders
Standing Full Range Lateral Raise With Band Both Arms 3 10 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 5 20 Abs
Day 4
Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench 4 10 Chest
Laying on Bench Dumbbell Flys Both Arms 3 8 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 3 6 Chest
Dumbbell Bent Over Wide Grip Rows Both Arms 3 10 Back
Slanted Bench Back Extension 3 10 Back
Standing Bicep Curl Barbell With Band Both Arms 5 10 Arms
Standing Kickbacks Alternating Arms With Band 5 15 Arms
Laying on Ground Abdominal Crunches Hands by Head 5 20 Abs
Day 5
Exercise Sets Reps Muscle Group
Standing Squat With Band 1 50 Legs
Standing Incline Chest Fly With Band One Arm 1 30 Chest
Standing Shoulder Press With Band Both Arms 1 30 Shoulders
Standing Bicep Curl Dumbbell With Band Both Arms 1 50 Arms
Standing Triceps Extension With Band Both Arms 1 40 Arms
Standing Wide Grip High Rows With Band Both Arms 1 30 Back
Laying on Ground Abdominal Crunches Hands by Head 1 30 Abs
Week 2
Day 1
Exercise Sets Reps Muscle Group
Barbell Squat With Ball 3 10 Legs
Barbell Walking Lunge 3 8 Legs
Prone Machine Leg Curl Alternating Legs 3 12 Legs
Prone Machine Leg Curl Both Legs 3 12 Legs
Standing Shoulder Press Alternating Arms 3 20 Shoulders
Standing Dumbbell Front Raise Both Arms With Band 3 12 Shoulders
Standing Dumbbell Rear Delt Raise Both Arms 3 12 Shoulders
Standing Dumbbell Side Raise Both Arms With Band 3 15 Shoulders
Laying on Ball Abdominal Crunches Hands by Head With Band 5 30 Abs
Day 2
Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench With Band 3 5 Chest
Dumbbell Bench Press On Bench Alternating Arms 3 10 Chest
Standing Mid Cable Flys Both Arms 4 8 Chest
Seated On Bench Bar Lat Pulldowns Both Arms 3 10 Back
Standing Wide Grip Low Rows With Band Both Arms 3 10 Back
Standing Overhead Pulldowns With Band Both Arms 4 12 Back
Standing Bicep Curl Dumbbell With Band Both Arms 3 12 Arms
Standing Bicep Curl Barbell Both Arms 4 8 Arms
Standing Cable Triceps Extension Both Arms 3 15 Arms
Laying on Ball Abdominal Crunches Hands by Head With Band 5 30 Abs
Day 3
Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 2 20 Legs
Barbell Sumo Squat With Ball 3 12 Legs
Barbell Front To Back Lunge 3 6 Legs
Prone Machine Leg Curl Both Legs 3 10 Legs
Machine Military Press Alternating Arms 3 8 Shoulders
Standing Dumbbell Side Raise Alternating Arms 3 8 Shoulders
Standing Dumbbell Front Raise Both Arms 3 8 Shoulders
Standing Full Range Lateral Raise With Band Both Arms 3 8 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 5 20 Abs
Day 4
Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench 3 8 Chest
Laying on Bench Dumbbell Flys Both Arms 3 10 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 3 10 Chest
Dumbbell Bent Over Wide Grip Rows Both Arms 3 8 Back
Slanted Bench Back Extension 3 6 Back
Standing Bicep Curl Barbell With Band Both Arms 4 8 Arms
Standing Kickbacks Alternating Arms With Band 4 15 Arms
Laying on Ground Abdominal Crunches Hands by Head 5 25 Abs
Day 5
Exercise Sets Reps Muscle Group
Standing Squat With Band 1 40 Legs
Standing Incline Chest Fly With Band One Arm 1 40 Chest
Standing Shoulder Press With Band Both Arms 1 40 Shoulders
Standing Bicep Curl Dumbbell With Band Both Arms 1 40 Arms
Standing Triceps Extension With Band Both Arms 1 40 Arms
Standing Wide Grip High Rows With Band Both Arms 1 40 Back
Laying on Ground Abdominal Crunches Hands by Head 1 40 Abs
Week 3
Day 1
Exercise Sets Reps Muscle Group
Barbell Squat With Ball 4 6 Legs
Barbell Walking Lunge 4 6 Legs
Prone Machine Leg Curl Alternating Legs 4 12 Legs
Prone Machine Leg Curl Both Legs 4 10 Legs
Standing Shoulder Press Alternating Arms 4 8 Shoulders
Standing Dumbbell Front Raise Both Arms With Band 4 6 Shoulders
Standing Dumbbell Rear Delt Raise Both Arms 4 8 Shoulders
Standing Dumbbell Side Raise Both Arms With Band 4 6 Shoulders
Laying on Ball Abdominal Crunches Hands by Head With Band 5 40 Abs
Day 2
Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench With Band 4 8 Chest
Dumbbell Bench Press On Bench Alternating Arms 3 12 Chest
Standing Mid Cable Flys Both Arms 3 10 Chest
Seated On Bench Bar Lat Pulldowns Both Arms 3 12 Back
Standing Wide Grip Low Rows With Band Both Arms 3 12 Back
Standing Overhead Pulldowns With Band Both Arms 3 15 Back
Standing Bicep Curl Dumbbell With Band Both Arms 3 20 Arms
Standing Bicep Curl Barbell Both Arms 3 12 Arms
Standing Cable Triceps Extension Both Arms 3 12 Arms
Laying on Ball Abdominal Crunches Hands by Head With Band 4 40 Abs
Day 3
Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 2 20 Legs
Barbell Sumo Squat With Ball 3 10 Legs
Barbell Front To Back Lunge 3 8 Legs
Prone Machine Leg Curl Both Legs 3 12 Legs
Machine Military Press Alternating Arms 4 8 Shoulders
Standing Dumbbell Side Raise Alternating Arms 4 6 Shoulders
Standing Dumbbell Front Raise Both Arms 4 6 Shoulders
Standing Full Range Lateral Raise With Band Both Arms 4 10 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 5 20 Abs
Day 4
Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench 3 6 Chest
Laying on Bench Dumbbell Flys Both Arms 3 10 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 3 8 Chest
Dumbbell Bent Over Wide Grip Rows Both Arms 3 10 Back
Slanted Bench Back Extension 3 10 Back
Standing Bicep Curl Barbell With Band Both Arms 5 8 Arms
Standing Kickbacks Alternating Arms With Band 5 10 Arms
Laying on Ground Abdominal Crunches Hands by Head 5 20 Abs
Day 5
Exercise Sets Reps Muscle Group
Standing Squat With Band 1 30 Legs
Standing Incline Chest Fly With Band One Arm 1 30 Chest
Standing Shoulder Press With Band Both Arms 1 30 Shoulders
Standing Bicep Curl Dumbbell With Band Both Arms 1 30 Arms
Standing Triceps Extension With Band Both Arms 1 30 Arms
Standing Wide Grip High Rows With Band Both Arms 1 30 Back
Laying on Ground Abdominal Crunches Hands by Head 1 30 Abs
Week 4
Day 1
Exercise Sets Reps Muscle Group
Barbell Squat With Ball 4 10 Legs
Barbell Walking Lunge 3 10 Legs
Prone Machine Leg Curl Alternating Legs 3 10 Legs
Prone Machine Leg Curl Both Legs 3 8 Legs
Standing Shoulder Press Alternating Arms 2 20 Shoulders
Standing Dumbbell Front Raise Both Arms With Band 2 15 Shoulders
Standing Dumbbell Rear Delt Raise Both Arms 2 15 Shoulders
Standing Dumbbell Side Raise Both Arms With Band 2 12 Shoulders
Laying on Ball Abdominal Crunches Hands by Head With Band 5 40 Abs
Day 2
Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench With Band 3 6 Chest
Dumbbell Bench Press On Bench Alternating Arms 3 8 Chest
Standing Mid Cable Flys Both Arms 3 10 Chest
Seated On Bench Bar Lat Pulldowns Both Arms 2 15 Back
Standing Wide Grip Low Rows With Band Both Arms 2 15 Back
Standing Overhead Pulldowns With Band Both Arms 2 25 Back
Standing Bicep Curl Dumbbell With Band Both Arms 3 15 Arms
Standing Bicep Curl Barbell Both Arms 3 10 Arms
Standing Cable Triceps Extension Both Arms 3 10 Arms
Laying on Ball Abdominal Crunches Hands by Head With Band 5 20 Abs
Day 3
Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 2 20 Legs
Barbell Sumo Squat With Ball 4 8 Legs
Barbell Front To Back Lunge 3 10 Legs
Prone Machine Leg Curl Both Legs 3 15 Legs
Machine Military Press Alternating Arms 4 10 Shoulders
Standing Dumbbell Side Raise Alternating Arms 4 6 Shoulders
Standing Dumbbell Front Raise Both Arms 4 6 Shoulders
Standing Full Range Lateral Raise With Band Both Arms 4 8 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 5 20 Abs
Day 4
Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench 4 10 Chest
Laying on Bench Dumbbell Flys Both Arms 4 10 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 4 8 Chest
Dumbbell Bent Over Wide Grip Rows Both Arms 4 10 Back
Slanted Bench Back Extension 4 8 Back
Standing Bicep Curl Barbell With Band Both Arms 4 10 Arms
Standing Kickbacks Alternating Arms With Band 4 10 Arms
Laying on Ground Abdominal Crunches Hands by Head 5 20 Abs
Day 5
Exercise Sets Reps Muscle Group
Standing Squat With Band 1 50 Legs
Standing Incline Chest Fly With Band One Arm 1 50 Chest
Standing Shoulder Press With Band Both Arms 1 50 Shoulders
Standing Bicep Curl Dumbbell With Band Both Arms 1 50 Arms
Standing Triceps Extension With Band Both Arms 1 50 Arms
Standing Wide Grip High Rows With Band Both Arms 1 50 Back
Laying on Ground Abdominal Crunches Hands by Head 1 20 Abs

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