Welcome to the last phase of the Beginner Series Workout 4x per week and follow this routine for 2 weeks. Once you have completed this phase, you are no longer considered a “beginner”. Move onto the intermediate phase and select based on your goal –Intermediate Mass Gain Workout Plan or Ripped Series.

Go to Intermediate Mass Gain Workout Plans
Or
Go to Intermediate Ripped Series Workout Plans

Day 1: Chest, Shoulders & Triceps

Exercises

Sets

Reps

Rest (s)

Machine Pec Fly

2

15,15

60

Incline Dumbbell Pressss Incline Dumbbell Fly

3

15,12,12

15,12,12

60

Incline Hammer Strength Press

3

15,12,12

60

Hammer Strength Shoulder Pressss Lateral Raises

3

15,12,12

15,12,12

60

Overhead Dumbbell Extensions

3

15,12,12

60

Cable Extensions with Bar

3

12,12,12

60

 

 

Day 2: Back, Biceps & Abs

Exercises

Sets

Reps

Rest (s)

Wide-Grip Pulldown

3

15,12,12

60

One-Arm Dumbbell Row

3

15,12,12

60

Seated Cable Row

ss Pullovers

3

15,12,12

60

EZ Bar Curls

3

15,12,12

60

Incline Hammer Curls

3

12,12,12

60

Bicycles

ss Knee-to-Chest

ss Knee-to-Elbow

ss Planks

3

30

15/side

15/side

30 sec

60

 

 

Day 3: Legs

Exercises

Sets

Reps

Rest (s)

Smith Squats

3

15,12,12

60

Walking Lunges

3

15,12,12

60

Leg Extensions

ss Lying Hamstring Curls

3

15,12,12

15,12,12

60

Seated Calve Raises

3

15,12,12

45

 

 

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