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Beginner Routine 1: |
Day 1: Push |
- Machine Chest Press: 3 sets, 8 reps |
- Dumbbell Arnold Press: 2 sets, 10 reps |
- Incline Dumbbell Fly: 3 sets, 10 reps |
- Cable Tricep Pushdown: 3 sets, 10 reps |
- Standing Dumbbell Press: 2 sets, 10 reps |
Day 2: Pull |
- Shotgun Row: 2 sets, 8 reps |
- Bent Over Barbell Row: 3 sets, 8 reps |
- Bent Over Dumbbell Row: 2 sets, 10 reps |
- Chin-Ups: 3 sets, 10 reps |
- Dumbbell Shrugs: 3 sets, 10 reps |
Day 3: Legs |
- Standing Calf Raise: 3 sets, 8 reps |
- Lunge: 2 sets, 8 reps |
- Box Step-Up: 2 sets, 10 reps |
- Calf Raise Machine: 2 sets, 8 reps |
- Leg Curl: 2 sets, 8 reps |
Day 4: Rest Day |
Day 5: Push |
- Dumbbell Flyes: 2 sets, 8 reps |
- Dumbbell Shoulder Press: 2 sets, 8 reps |
- Dumbbell Arnold Press: 2 sets, 8 reps |
- Incline Dumbbell Fly: 2 sets, 8 reps |
- Dumbbell Front Raise: 2 sets, 8 reps |
Day 6: Pull |
- Underhand Lat Pull Down: 3 sets, 10 reps |
- Reverse Grip Barbell Row: 3 sets, 8 reps |
- Seated Cable Row: 2 sets, 8 reps |
- Cable Pullover: 3 sets, 8 reps |
- Bent Over Dumbbell Row: 3 sets, 8 reps |
Day 7: Legs |
- Dumbbell Stiff Legged Deadlift: 2 sets, 10 reps |
- Squat: 2 sets, 10 reps |
- Hyperextension: 2 sets, 10 reps |
- Box Step-Up: 2 sets, 10 reps |
- Leg Press Calf Raise: 2 sets, 8 reps |
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands |
Beginner Routine 2: |
Day 1: Push |
- Skullcrusher: 3 sets, 10 reps |
- Incline Dumbbell Fly: 2 sets, 8 reps |
- Overhead Tricep Extension: 2 sets, 8 reps |
- Eccentric Only Dips: 2 sets, 8 reps |
- Machine Chest Press: 2 sets, 8 reps |
Day 2: Pull |
- Seated Machine Row: 3 sets, 10 reps |
- Bent Over Barbell Row: 3 sets, 10 reps |
- Bent Over Dumbbell Row: 3 sets, 8 reps |
- Inverted Row: 2 sets, 10 reps |
- Seated Cable Row: 3 sets, 8 reps |
Day 3: Legs |
- Lunge: 2 sets, 10 reps |
- Leg Extension: 2 sets, 8 reps |
- Box Step-Up: 2 sets, 10 reps |
- Sumo Squat: 3 sets, 10 reps |
- Calf Raise Machine: 2 sets, 10 reps |
Day 4: Rest Day |
Day 5: Push |
- Cable Tricep Pushdown: 2 sets, 8 reps |
- Standing Dumbbell Press: 2 sets, 8 reps |
- Overhead Tricep Extension: 3 sets, 8 reps |
- Chest Dips: 3 sets, 10 reps |
- Machine Chest Press: 2 sets, 10 reps |
Day 6: Pull |
- Inverted Row: 3 sets, 10 reps |
- Dumbbell Shrugs: 2 sets, 10 reps |
- Wide-Grip Pull-Ups: 3 sets, 10 reps |
- Bent Over Barbell Row: 3 sets, 8 reps |
- Cable Face Pull: 3 sets, 8 reps |
Day 7: Legs |
- Bulgarian Split Squat: 2 sets, 10 reps |
- Squat: 3 sets, 8 reps |
- Bodyweight Glute Bridge: 2 sets, 8 reps |
- Box Step-Up: 3 sets, 10 reps |
- Seated Calf Raise: 2 sets, 8 reps |
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands |
Beginner Routine 3: |
Day 1: Push |
- Machine Chest Press: 2 sets, 10 reps |
- Dumbbell Shoulder Press: 2 sets, 10 reps |
- Weight Plate Front Raise: 2 sets, 8 reps |
- Shoulder Machine Press: 3 sets, 10 reps |