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  • Beginner Level 1

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    hatem meslet
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    This 5-day workout plan outlines a beginner strength training routine focusing on different muscle groups each day. Day 1 works back, biceps, and includes cardio. Day 2 targets chest, triceps, and abs. Day 3 focuses on shoulders and calves. Day 4 works arms, forearms, and abs. Day 5 works legs, traps, and includes cardio. Each muscle group session consists of 4-6 sets of exercises ranging from 10-20 reps, with 30-45 seconds of rest between sets.

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    beginner level 1

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    This 5-day workout plan outlines a beginner strength training routine focusing on different muscle groups each day. Day 1 works back, biceps, and includes cardio. Day 2 targets chest, triceps, and abs. Day 3 focuses on shoulders and calves. Day 4 works arms, forearms, and abs. Day 5 works legs, traps, and includes cardio. Each muscle group session consists of 4-6 sets of exercises ranging from 10-20 reps, with 30-45 seconds of rest between sets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    3 views17 pages

    Beginner Level 1

    Uploaded by

    hatem meslet
    This 5-day workout plan outlines a beginner strength training routine focusing on different muscle groups each day. Day 1 works back, biceps, and includes cardio. Day 2 targets chest, triceps, and abs. Day 3 focuses on shoulders and calves. Day 4 works arms, forearms, and abs. Day 5 works legs, traps, and includes cardio. Each muscle group session consists of 4-6 sets of exercises ranging from 10-20 reps, with 30-45 seconds of rest between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 17

    5 days workout plan

    Beginner , level 1
    Day 1 #back , biceps , cardio
    6 groups (15-15-15-15-15-15)
    rest 30 sec

    4 groups
    (10-10-
    10-10 )
    Rest 45 sec

    4 groups
    (10-10-
    10-10 )
    Rest 45 sec
    4 groups
    (10-10-
    10-10 )
    Rest 45 sec

    4 groups
    (10-10-
    10-10 )
    Rest 45 sec

    6 groups
    (20-20-
    20-20-
    20-20)
    Rest 30 sec.
    4 groups
    (10-10-
    10-10 )
    Rest 45 sec

    4 groups
    (10-10-
    10-10 )
    Rest 45 sec

    20 min walking
    and running after
    work out
    Day 2 #chest , triceps , abs
    6 groups (12-12-12-10-10-10)
    Rest 30 sec

    4 groups ( 15-12-10-10 ) rest 45 sec


    # abs
    4 groups for all exercises
    (20-20-20-20) rest 30 sec .
    Day 3 # shoulders , calves
    6 groups (15-15-15-15-15-
    15) rest 30 sec
    6 groups (15-15-15-15-15-
    15) rest 30 sec
    Day 4 # arm , forearm , abs
    5 groups (15-12-12-12-10) rest 30 sec
    4 groups
    (25-25-
    20-20)
    Rest 30 sec
    Day 5 # legs , traps , cardio
    6 groups (15-15-15-15-15-15)
    rest 30 sec

    4 groups (12-12-10-10 ) rest 45 sec


    # traps , cardio

    20 min after training

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