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by The Fitsense Team Fitness Articles

fitness & training articles



Weight Training Program - Beginner
The following workout routine is a good starting point for any beginner. Remember, lift-intensely, eat wisely, supplement and rest well. These are the fundamentals of successful muscle growth
Monday - Chest, Shoulders and Triceps
Exercise Sets Reps
Barbell Bench Press
3 10 - 12
Flat Dumbbell Flyes
3 10 - 12
Incline Barbell or Dumbell Press
3 10 - 12
Barbell Upright Row 3 10-12
Side Lateral Dumbbell Raise
3 10 - 12
Tuesday - Cardio, Abs and Calves
20 Minutes Cardio
Hanging Leg Raises
3 12 - 15
Crunches
3 20
Standing Calf Raise
3 12 - 15
Seated Calf Raises
3 12 - 15
Wednesday - Legs & Triceps
Barbell Squats
3

10 - 12

Leg Press
3 10 - 12
Leg Extensions
3 12 - 15
Lying Leg Curls
3 12 - 15

Lying Dumbbell Tricep Extensions

3 10 - 12
Tricep Push Downs
3 10 - 12
Thursday - Cardio, Abs and Calves
20 Minutes Cardio
Hanging Leg Raises 3 12 - 15
Crunches 3 20
Standing Calf Raises 3 12 - 15
Seated Calf Raises 3 12 - 15
Friday - Back and Biceps
Lateral Pull Down (Wide Grip) 3 10 - 12

Bent Over Barbell Row

3

10 - 12

Barbell Deadlift

3

10 - 12

Barbell Curls 3

10 - 12

Seated Alternative Dumbbell Curls 3 16 - 20
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