The Ultimate Beginners program workout : 7 Day Full Body Routine!

Beginner program workout Routine!

Stun your muscles with this beginner program workout routine! These short but amazing beginner plans are ideal for a busy schedule. There are many different exercise routines you can do, and as long as they are set up intelligently and pursued accurately, they will work. Even still though, of those hundreds of possible workouts, a few sometimes stand out as being better, more popular, and more proven to work than others. The full-body exercise is definitely one of those workouts.

 

And it’s easy to see why, too. Aside from the total body program workout being one of the most tried and true workout routines in existence, there are a few other common reasons that people are drawn to it. We have a devoted day for each body muscle. Let’s find out the best exercises for total body muscles.

workout program

Day 1: Chest 

exercise sets reps rest
Barbell bench press 3 12-15 1 min
Dumbbell bench press 3 12-15 1 min
Incline barbell press 3 12-15 1 min
Incline Dumbbell press 3 12-15 1 min
Decline dumbbell press 3 12-15 1 min
Dips for chest 3 12 1 min

Day 2: Back

exercise sets reps rest
Bent-Over Barbell Row 3 12-15 1 min
Wide-Grip Pull-Up 3 12-15 1 min
Standing T-Bar Row 3 12-15 1 min
Wide-Grip Seated Cable Row 3 12-15 1 min
Close-Grip Pull-Down 3 12-15 1 min
Single-Arm Dumbbell Row 3 12-15 1 min
Barbell Deadlift 3 12-15 1 min

Day 3: shoulders

exercise sets reps rest
Barbell Push Press 3 12-15 1 min
Dumbbell Incline Row 3 12-15 1 min
Seated Overhead Dumbbell Press 3 12-15 1 min
Seated Overhead Barbell Press 3 12-15 1 min
Upright Row 3 12-15 1 min
Arnold Press 3 12-15 1 min
Dumbbell Lateral Raise 3 12-15 1min

Day 4: arms

exercise sets reps rest
Cable Wrist Curl 3 12-15 1 min
Lying Cable Curl 3 12-15 1 min
Lying Triceps Press 3 12-15 1 min
Bench Dips 3 12-15 1 min
Day 5: Legs
exercise sets reps rest
Squat 3 12-15 1 min
Leg press 3 12-15 1 min
Deadlift 3 12-15 1 min
hamstring 3 12-15 1 min
Calves standing 3 12-15 1 min
Day 6: Abs
exercise sets reps rest
Crunches 3 12-15 30 min
Heel Touches 3 12-15 30 min
Planks 3 12-15 30 min
Leg Raises 3 12-15 30 min
Flutter Kicks 3 12-15 30 min

Day 7: Have fun is the Rest day

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