Workout Plans

Basic 3 day beginner routine


Monday (Chest/Triceps)
- Incline Dumbell Bench Press (4 sets of 6-8 reps)
- Flat Barbell Bench Press (3 sets of 10 reps)
- Tricep dips (3 sets to failure)
- Tricep cable push-downs ( 3 Sets of 10 reps)

Wednesday (Back/Biceps)
- Deadlift (4 Sets of 6 reps)
-Pull-ups ( 3 Sets of 8 reps)
- Barbell row ( 3 sets of 8 reps)
- Standing bicep curls ( 3 sets of 10 reps)
- Preacher curls ( 3 Sets to failure)

Friday (Legs/Shoulders)
-Squats (4 Sets of 8 reps)
- Leg press ( 3 Sets of 10 reps)
- Calf Raises ( 3 Sets of 15 reps)
- Dumbell Shoulder press ( 3 Sets of 8 reps)
- Rear delt flyes super-setted with Front delt raises ( 2 Sets of 8)
- Upright Rows ( 3 Sets of 8 reps)