Beginner Workout Plan: Week #1

#1 : Beginner Chest & Triceps ... #2 : Beginner Back & Biceps Wo... #3 : Beginner Legs, Shoulders,... #3 : Beginner Legs, Sh... (cont'd)
Bench Press Chin-Up Squat Workout Notes (cont'd): while keeping your
Rest: 01:30 min Log Rest: 01:30 min Log Rest: 01:30 min Log form perfect. Breathe out when exerting
force. Cool down with some walking and
Set 1: 15 x -- ___ x ___ Set 1: 8 reps ___ reps Set 1: 15 x -- ___ x ___ static stretching.
Set 2: 15 x -- ___ x ___ Set 2: 8 reps ___ reps Set 2: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___ Set 3: 8 reps ___ reps Set 3: 15 x -- ___ x ___

Incline Dumbbell Bench Press Wide-Grip Lat Pulldown Seated Military Press
Rest: 01:30 min Log Rest: 01:30 min Log Rest: 01:30 min Log
Set 1: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___
Set 2: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___ Set 3: 15 x -- ___ x ___ Set 3: 15 x -- ___ x ___

Bench Dip Alternating Dumbbell Curl Superset 1

Rest: 01:30 min Log Rest: 01:30 min Log Narrow Stance Leg Press
Set 1: 15 reps ___ reps Set 1: 15 x -- ___ x ___ Rest: None Log
Set 2: 15 reps ___ reps Set 2: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___
Set 3: 15 reps ___ reps Set 3: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___
Tricep Pushdown Seated V-Bar Cable Row Set 3: 15 x -- ___ x ___

Rest: 01:30 min Log Rest: 01:30 min Log Calf Press
Set 1: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___ Rest: 01:30 min Log
Set 2: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___ Set 3: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___
Treadmill Jogging Elliptical Trainer
Rest: None Log Rest: None Log Crunch
Set 1: -- mi in 06:00 min ___ in ___:___ Set 1: -- mi in 06:00 min ___ in ___:___ Rest: 01:30 min Log
Workout Notes: Warm up thoroughly with Workout Notes: Warm up thoroughly with Set 1: 15 reps ___ reps
some light jogging, dynamic stretching, etc. some light jogging, dynamic stretching, etc. Set 2: 15 reps ___ reps
Concentrate on maintaining strict form Concentrate on maintaining strict form
Set 3: 15 reps ___ reps
throughout every rep of every set. Choose a throughout every rep of every set. Choose a
weight that you can complete every set and weight that you can complete every set and Step Mill
rep with while keeping your form perfect. rep with while keeping your form perfect.
Breathe out when exerting force. Cool Breathe out when exerting force. Cool Rest: None Log
Breathe out when exerting force. Cool
down with some walking, static stretching,
etc.
Breathe out when exerting force. Cool
down with some walking and static
stretching.
Rest: None Log
Set 1: -- mi in 06:00 min ___ in ___:___
Workout Notes: Warm up thoroughly with
some light jogging, dynamic stretching, etc.
Concentrate on maintaining strict form
throughout every rep of every set. Choose a
weight that you can complete every set and
rep with...
Beginner Workout Plan: Week #2
#1 : Beginner Chest & Triceps ... #2 : Beginner Back & Biceps Wo... #3 : Beginner Legs, Shoulders,...
Bench Press Chin-Up Squat
Rest: 01:30 min Log Rest: 01:30 min Log Rest: 01:30 min Log
Set 1: 15 x -- ___ x ___ Set 1: 10 reps ___ reps Set 1: 15 x -- ___ x ___
Set 2: 15 x -- ___ x ___ Set 2: 10 reps ___ reps Set 2: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___ Set 3: 10 reps ___ reps Set 3: 15 x -- ___ x ___

Incline Dumbbell Bench Press Wide-Grip Lat Pulldown Seated Military Press
Rest: 01:30 min Log Rest: 01:30 min Log Rest: 01:30 min Log
Set 1: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___
Set 2: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___ Set 3: 15 x -- ___ x ___ Set 3: 15 x -- ___ x ___

Bench Dip Alternating Dumbbell Curl Superset 1

Rest: 01:30 min Log Rest: 01:30 min Log Narrow Stance Leg Press
Set 1: 15 reps ___ reps Set 1: 15 x -- ___ x ___ Rest: None Log
Set 2: 15 reps ___ reps Set 2: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___
Set 3: 15 reps ___ reps Set 3: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___

Tricep Pushdown Seated V-Bar Cable Row Set 3: 15 x -- ___ x ___

Rest: 01:30 min Log Rest: 01:30 min Log Calf Press
Set 1: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___ Rest: 01:30 min Log
Set 2: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___ Set 3: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___
Treadmill Jogging Elliptical Trainer
Rest: None Log Rest: None Log Crunch
Set 1: -- mi in 08:00 min ___ in ___:___ Set 1: -- mi in 08:00 min ___ in ___:___ Rest: 01:30 min Log
Workout Notes: Warm up thoroughly with Workout Notes: Warm up thoroughly with Set 1: 15 reps ___ reps
some light jogging, dynamic stretching, etc. some light jogging, dynamic stretching, etc. Set 2: 15 reps ___ reps
Concentrate on maintaining strict form Concentrate on maintaining strict form
Set 3: 15 reps ___ reps
throughout every rep of every set. Choose a throughout every rep of every set. Choose a
weight that you can complete every set and weight that you can complete every set and Step Mill
rep with while keeping your form perfect. rep with while keeping your form perfect.
Breathe out when exerting force. Cool Breathe out when exerting force. Cool Rest: None Log
down with some walking, static stretching, down with some walking and static Set 1: -- mi in 08:00 min ___ in ___:___
etc. stretching. Workout Notes: Warm up thoroughly with
some light jogging, dynamic stretching, etc.
Concentrate on maintaining strict form
throughout every rep of every set. Choose a
weight that you can complete every set and
rep with while keeping your form perfect.
Breathe out when exerting force. Cool
down with some walking and static
stretching.

Beginner Workout Plan: Week #3

Beginner Workout Plan: Week #3
#1 : Beginner Chest & Triceps ... #2 : Beginner Back & Biceps Wo... #3 : Beginner Legs, Shoulders,...
Bench Press Chin-Up Squat
Rest: 01:00 min Log Rest: 01:00 min Log Rest: 01:00 min Log
Set 1: 15 x -- ___ x ___ Set 1: 8 reps ___ reps Set 1: 15 x -- ___ x ___
Set 2: 15 x -- ___ x ___ Set 2: 8 reps ___ reps Set 2: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___ Set 3: 8 reps ___ reps Set 3: 15 x -- ___ x ___

Incline Dumbbell Bench Press Wide-Grip Lat Pulldown Seated Military Press
Rest: 01:00 min Log Rest: 01:00 min Log Rest: 01:00 min Log
Set 1: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___
Set 2: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___ Set 3: 15 x -- ___ x ___ Set 3: 15 x -- ___ x ___

Bench Dip Alternating Dumbbell Curl Superset 1

Rest: 01:00 min Log Rest: 01:00 min Log Narrow Stance Leg Press
Set 1: 15 reps ___ reps Set 1: 15 x -- ___ x ___ Rest: None Log
Set 2: 15 reps ___ reps Set 2: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___
Set 3: 15 reps ___ reps Set 3: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___

Tricep Pushdown Seated V-Bar Cable Row Set 3: 15 x -- ___ x ___

Rest: 01:00 min Log Rest: 01:00 min Log Calf Press
Set 1: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___ Rest: 01:00 min Log
Set 2: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___ Set 3: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___
Treadmill Jogging Elliptical Trainer
Rest: None Log Rest: None Log Crunch
Set 1: -- mi in 10:00 min ___ in ___:___ Set 1: -- mi in 10:00 min ___ in ___:___ Rest: 01:00 min Log
Workout Notes: Warm up thoroughly with Workout Notes: Warm up thoroughly with Set 1: 15 reps ___ reps
some light jogging, dynamic stretching, etc. some light jogging, dynamic stretching, etc. Set 2: 15 reps ___ reps
Concentrate on maintaining strict form Concentrate on maintaining strict form
Set 3: 15 reps ___ reps
throughout every rep of every set. Choose a throughout every rep of every set. Choose a
weight that you can complete every set and weight that you can complete every set and Step Mill
rep with while keeping your form perfect. rep with while keeping your form perfect.
Breathe out when exerting force. Cool Breathe out when exerting force. Cool Rest: None Log
down with some walking, static stretching, down with some walking and static Set 1: -- mi in 10:00 min ___ in ___:___
etc. stretching. Workout Notes: Warm up thoroughly with
some light jogging, dynamic stretching, etc.
Concentrate on maintaining strict form
throughout every rep of every set. Choose a
weight that you can complete every set and
rep with while keeping your form perfect.
Breathe out when exerting force. Cool
down with some walking and static
stretching.

Beginner Workout Plan: Week #4

Beginner Workout Plan: Week #4
#1 : Beginner Chest & Triceps ... #2 : Beginner Back & Biceps Wo... #3 : Beginner Legs, Shoulders,...
Bench Press Chin-Up Squat
Rest: 01:00 min Log Rest: 01:00 min Log Rest: 01:00 min Log
Set 1: 15 x -- ___ x ___ Set 1: 10 reps ___ reps Set 1: 15 x -- ___ x ___
Set 2: 15 x -- ___ x ___ Set 2: 10 reps ___ reps Set 2: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___ Set 3: 10 reps ___ reps Set 3: 15 x -- ___ x ___

Incline Dumbbell Bench Press Wide-Grip Lat Pulldown Seated Military Press
Rest: 01:00 min Log Rest: 01:00 min Log Rest: 01:00 min Log
Set 1: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___
Set 2: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___ Set 3: 15 x -- ___ x ___ Set 3: 15 x -- ___ x ___

Bench Dip Alternating Dumbbell Curl Superset 1

Rest: 01:00 min Log Rest: 01:00 min Log Narrow Stance Leg Press
Set 1: 15 reps ___ reps Set 1: 15 x -- ___ x ___ Rest: None Log
Set 2: 15 reps ___ reps Set 2: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___
Set 3: 15 reps ___ reps Set 3: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___
Tricep Pushdown Seated V-Bar Cable Row Set 3: 15 x -- ___ x ___

Rest: 01:00 min Log Rest: 01:00 min Log Calf Press
Set 1: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___ Rest: 01:00 min Log
Set 2: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___ Set 1: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___ Set 3: 15 x -- ___ x ___ Set 2: 15 x -- ___ x ___
Set 3: 15 x -- ___ x ___
Treadmill Jogging Elliptical Trainer
Rest: None Log Rest: None Log Crunch
Set 1: -- mi in 12:00 min ___ in ___:___ Set 1: -- mi in 12:00 min ___ in ___:___ Rest: 01:00 min Log
Workout Notes: Warm up thoroughly with Workout Notes: Warm up thoroughly with Set 1: 15 reps ___ reps
some light jogging, dynamic stretching, etc. some light jogging, dynamic stretching, etc. Set 2: 15 reps ___ reps
Concentrate on maintaining strict form Concentrate on maintaining strict form
Set 3: 15 reps ___ reps
throughout every rep of every set. Choose a throughout every rep of every set. Choose a
weight that you can complete every set and weight that you can complete every set and Step Mill
rep with while keeping your form perfect. rep with while keeping your form perfect.
Breathe out when exerting force. Cool Breathe out when exerting force. Cool Rest: None Log
down with some walking, static stretching, down with some walking and static Set 1: -- mi in 12:00 min ___ in ___:___
etc. stretching. Workout Notes: Warm up thoroughly with
some light jogging, dynamic stretching, etc.
Concentrate on maintaining strict form
throughout every rep of every set. Choose a
weight that you can complete every set and
rep with while keeping your form perfect.
Breathe out when exerting force. Cool
down with some walking and static
stretching.

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