This workout Plan is for Beginners. Beginners are the individuals who have been working out for less than 1 year. Monday Full Body Workout 1 Tuesday Abs, Forearms Calves Wednesday Full Body Workout 2 Thursday Active Rest Day (Watch Video) Friday Full Body Workout 3 Saturday Abs, Forearms Calves Sunday Active Rest Day (Watch Video) td atavanWorkout Plan for first 4 weeks Monday (0-4 Weeks) Workout 1 a ce Pe tp Rest Interval iar 60 seconds 60 seconds WARM UP (10 mins) 1. Some Stretching 2. Dynamic Warm-Up D. Dumbbell Lateral E. Preacher Dumbbell v Barbs urlsTuesday (0-4 Weeks) Forearms/Calves/Abs Rictcs| Sew | Reve | Rew Al. Dumbbell wrist 20 No rest Curls Take 1 minute rest after A2. Deadhangs 30-45 Sec ‘A2 and the repeat the circuit 2 more times Standing calf * Raises 45 seconds CL. Reverse Crunches| 20 seconds C2. knee to Elbow 20 seconds Crunches C3. Russian Twists 20 seconds | Take I minute rest after C4. Plank Holds C4 and the repeat the circuit 2 more timesWednesday(0-4 Weeks) Workout 2 Rest Interval WARM UP (10 mins) 1. Some Stretching 2. Dynamic Warm-Up e Dumbbell D. single arm ferhead Dumbbell Triceps Extensions 3 60 seconds 60 seconds E. Pec Dec Fly | Co Ss rgFriday (0-4 Weeks) Workout 3 Weights | sets | Reps | Rest Interval WARM UP (10 mins) 1 Some Stretching 2. Dynamic Warm-Up A. incline Dumbbell moans Dumees! 60 seconds tte toe G. Leg Extensions 60 seconds he Ieee 60 seconds = [me |Saturday (0-4 Weeks) Forearms/Calves/Abs Rieti | Sen | Reve | Rew c Al. Dumbbell wrist 20 No rest Curls Take 1 minute rest after Ae. Deadhangs 30-45 Sec Az and the repeat the circuit 2 more times B. Dumbbell Bench 45 seconds Or Barbell Bench Press CL. Reverse Crunches| 20 seconds Ce. Knee to Elbow 20 seconds C3. Russian Twists 20 seconds _. Toke I minute rest after C4. Plank Holds C4 and the repeat the circuit 2 more timesNote Before every Full Body Workout (i.e. Monday, Wednesday and Friday) you will perform 3 sets of Pushups and 3 sets of pull-ups for as many reps as possible after warmup to get stronger in bodyweight movements . Apart from this , people who are skinny or who want to Build Muscle will perform only 10 minutes of Stretching and cool down exercises. For fat loss and weight loss you will perform 20-30 minutes of Low Intensity Cardio like Brisk walking or Crosstrainer or cycling after finishing your weight training and then perform 10 minutes of stretching after cardio. How to choose weights ? Keep a Manual Journal for the Workout. Every single week increase the amount of Weight for same reps or the number of Reps for the same weight. Do not go till failure in every set Lets say you can perform SO kgs of bench press for exactly 12 Reps, start with 45 kgs and perform 12 reps in all sets. By the last set you will automatically reach failure by Fatigue For Isolation Exercises like Curls, Extensions and Flys, you can go to failure in every set but make sure to Progressively Overload every single week which means Increase weight with same reps or Increase reps for same weight.Workout Plan from after 4 weeks Monday Full Body Workout 1 Weights | Sets Rest Interval WARM UP (10 mins) 1 Some Stretching 2. Dynamic Warm-Up 90 seconds 60 seconds D. Dumbbell Lateral E. preacher Dumbbell F Barto a a = I (xAL. Dumbbell wrist Curls Aa. Picte Holds Or Barbell Bench Press No rest No rest Take 1 minute rest after ‘A3 and the repeat the circult 2 more times 45 seconds CL. Reverse Crunches| C2. knee to Elbow Crunches C3. Russian Twists C4. Piank Holds 20 seconds 20 seconds 20 seconds Take 1 minute rest after C4.and the repeat the circuit 2 more timesThursday Full Body Workout 2 (After 4 weeks) a a & = tp Rest Interval ir 60 seconds 60 seconds 1 Some ean 2. Dynamic Warm-Up A. incline Dumbbell Incline Barbell Press.Full Body Workout 3 (After 4 weeks) Weights | sets | Reps | Rest Interval WARM UP (10 mins) 1. Some Stretching 2. Dynamic Warm-Up 6 z 90 seconds [|= | som | Te rn Coo 60 seconds 60 seconds :Saturday Forearms/Calves/Abs (After 4 weeks) Rest Interval PM UP (10 mins AL. Dumbbell wrist No rest Curls Ae. Piote Holds No rest Take minute rest ofter ‘AB ond the repeat the AS. Deadhangs cireuit2 more times 20 seconds Ce. Knee to Elbow 20 seconds C3. Russian Twists 20 seconds Take 1 minute rest after C4. Plank Holds C4.and the repeat the circuit 2 more timesNote Before every Full Body Workout (i.e. Monday, Wednesday and Friday) you will perform 3 sets of Pushups and 3 sets of pull-ups for as many reps as possible after warmup to get stronger in bodyweight movements . Apart from this , people who are skinny or who want to Build Muscle will perform only 10 minutes of Stretching and cool down exercises. For fat loss and weight loss you will perform 20-30 minutes of Low Intensity Cardio like Brisk walking or Crosstrainer or cycling after finishing your weight training and then perform 10 minutes of stretching after cardio. How to choose weights ? Keep a Manual Journal for the Workout. Every single week increase the amount of Weight for same reps or the number of Reps for the same weight. Do not go till failure in every set Lets say you can perform SO kgs of bench press for exactly 12 Reps, start with 45 kgs and perform 12 reps in all sets. By the last set you will automatically reach failure by Fatigue For Isolation Exercises like Curls, Extensions and Flys, you can go to failure in every set but make sure to Progressively Overload every single week which means Increase weight with same reps or Increase reps for same weight.