Beginner workout plan

7 Days Beginner workout plan - Muscle Gain

If you’re new to exercising and going to the gym and you really want to bulk up and get buff, want to add 10 or 20 pounds of solid muscle to their frame. Here’s a monthly workout schedule for beginners.

7 DAY'S WORKOUT ROUTINE

DAYS	EXERCISES
Monday	Chest and Shoulder
Tuesday	Cardio
Wednesday	Arms and Back
Thursday	Off
Friday	Legs and Abs
Saturday	Off
Sunday	Off

CHEST WORKOUT

Flat Bench Press	3 sets	6-8 reps	View
Incline Bench Press	3 sets	6-8 reps	View
Decline Bench Press	3 sets	6-8 reps	View

SHOULDER WORKOUT

DB Shoulder Press	3 sets	6-8 reps	View
DB Side Raise	3 sets	6-8 reps	View
DB Front Raise	3 sets	6-8 reps	View

CARDIO WORKOUT

Treadmill - Running	30 mins	View
Elliptical	15 mins	View

ARMS WORKOUT

Barbell Curl (Biceps)	3 sets	6-8 reps	View
Hammer Curl (Biceps)	3 sets	6-8 reps	View
Preacher Curl (Biceps)	3 sets	6-8 reps	View
DB Kickback (Triceps)	3 sets	6-8 reps	View
Triceps Pushdown (Triceps)	3 sets	6-8 reps	View
Bench Dips (Triceps)	3 sets	6-8 reps	View

BACK WORKOUT

Pullups	3 sets	6-8 reps	View
Wide Grip Lat Pulldown	3 sets	6-8 reps	View
Dumbbell Row	3 sets	6-8 reps	View

LEGS WORKOUT

Barbell Squat	4 sets	6-8 reps	View
Leg Extension	3 sets	6-8 reps	View
Leg Curl	3 sets	6-8 reps	View

ABS WORKOUT

Standard Crunches	3 sets	20 reps	View
Leg Raise	3 sets	20 reps	View
Plank	3 sets	30-60 secs	View

Tags: Biceps, Nutrition, Running, Strength, Weight, Weight Loss, Workout

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