The Perfect 4 Week Beginner Workout Program At Gym for Full Body

Beginner Workout Program At Gym . After making sure that you are a beginner.And complete our Perfect 7 DAY BEGINNER TRAINER , here The Perfect Beginner Workout Program At Gym for every one . This program isn't just for the true beginner who has never touched a weight before; it’s also suitable for anyone who has taken an extended leave of absence from training. Don’t Worry The following routines will get you back on track in just 4 week. Goal: Strength, Hypertrophy, Fat Loss Skill level: Beginner Duration: 4 weeks ( 30 day) Days per week: 3-6 Related : Perfect 7 DAY BEGINNER TRAINER The Perfect 4 Week Beginner Workout Program At Gym for Full Body Let’s get to work. Related : How To Do Warm up Before Exercise Beginner Workout Program At Gym : Week 1 Week 1: Whole in One Day 1 : Full Body & Day 3 : Full Body & Day 5 : Full Body Exercise 1 (3 sets of 8-10-12 reps, rest 30 sec.) Dumbbell Bench Press Exercise 2 (3 sets of 8-10-12 reps, rest 30 sec.) Lat Pull down Exercise 3 (3 sets of 8-10-12 reps, rest 30 sec.) Overhead Dumbbell Press Exercise 4 (3 sets of 8-10-12 reps, rest 30 sec.) Leg Press Exercise 5 (3 sets of 8-10-12 reps, rest 30 sec.) Sliding Leg Curl Exercise 6 (3 sets of 8-10-12 reps, rest 30 sec.) Rope Press down Exercise 7 (3 sets of 8-10-12 reps, rest 30 sec.) Barbell Biceps Curl Exercise 8 (3 sets of 8-10-12 reps, rest 30 sec.) 3-Way Calf Raise Exercise 9 (3 sets of 15 reps, rest 30 sec.) Double Crunch Day 2 : Rest & Day 4 : Rest & Day 6 : Rest & Day 7 : Rest Beginner Workout Program At Gym Week 2 Week 2: Split Decision Day 8 : Upper Body & Day 11 : Upper Body Exercise 1 (3 sets of 10-12-15 reps, rest 30 sec.) Dumbbell Bench Press Exercise 2 (3 sets of 10-12-15 reps, rest 30 sec.) Dumbbell Fly Exercise 3 (3 sets of 10-12-15 reps, rest 30 sec.) Reverse Grip Barbell Row Exercise 4 (3 sets of 10-12-15 reps, rest 30 sec.) Lat Pull down Exercise 5 (3 sets of 10-12-15 reps, rest 30 sec.) Overhead Dumbbell Press Exercise 6 (3 sets of 10-12-15 reps, rest 30 sec.) Scaption and Shrug Exercise 7 (3 sets of 10-12-15 reps, rest 30 sec.) Barbell Biceps Curl Exercise 8 (3 sets of 10-12-15 reps, rest 30 sec.) Machine Preacher Curl Exercise 9 (3 sets of 10-12-15 reps, rest 30 sec.) Lying EZ Bar Triceps Extension Exercise 10 (3 sets of 10-12-15 reps, rest 30 sec.) Rope Press down Exercise 11 (3 sets of 15-20-20 reps, rest 30 sec.) Double Crunch Day 9 : Lower Body & Day 12 : Lower Body Exercise 1 (3 sets of 10-12-15 reps, rest 30 sec.) Leg Press Exercise 2 (3 sets of 10-12-15 reps, rest 30 sec.) Leg Extension Exercise 3 (3 sets of 10-12-15 reps, rest 30 sec.) Sliding Leg Curl Exercise 4 (3 sets of 10-12-15 reps, rest 30 sec.) Seated Leg Curl Exercise 5 (3 sets of 10-12-15 reps, rest 30 sec.) 3-Way Calf Raise Exercise 6 (3 sets of 10-12-15 reps, rest 30 sec.) Seated Calf Raise Day 10 : Rest & Day 13 : Rest & Day 14 : Rest Beginner Workout Program At Gym Week 3 Week 3: Three on Three Day 15 : Push & Day 18 : Push Exercise 1 (4 sets of 10-10-12-15 reps, rest 30 sec.) Incline Barbell Bench Press Exercise 2 (4 sets of 10-15-15-15 reps, rest 30 sec.) Dumbbell Flye Exercise 3 (4 sets of 10-12-15-15 reps, rest 30 sec.) Overhead Dumbbell Press Exercise 4 (4 sets of 8-8-10-12 reps, rest 30 sec.) Smith Machine Upright Row Exercise 5 (3 sets of 10-12-15 reps, rest 30 sec.) Lying EZ Bar Triceps Extension Exercise 6 (3 sets of 10-12-15 reps, rest 30 sec.) Dumbbell Kickback Day 16 : Pull & Day 19 : Pull Exercise 1 (4 sets of 8-8-10-12 reps, rest 30 sec.) Barbell Upright Row Exercise 2 (4 sets of 8-8-10-12 reps, rest 30 sec.) Single Arm Neutral Grip Dumbbell Row Exercise 3 (4 sets of 8-8-10-12 reps, rest 30 sec.) Incline Dumbbell Biceps Curl Exercise 4 (4 sets of 8-8-10-12, rest 30 sec.) Machine Preacher Curl Exercise 5 (3 sets of 15-20-20 reps, rest 30 sec.) Reverse Crunch on a Bench Exercise 6 (3 sets of 15-20-20 reps, rest 30 sec.) Double Crunch Day 17 : Legs & Day 20 : Legs Exercise 1 (4 sets of 8-8-10-12 reps, rest 30 sec.) Back Squat Exercise 2 (4 sets of 8-8-10-12 reps, rest 30 sec.) Leg Press Exercise 3 (4 sets of 8-8-10-12 reps, rest 30 sec.) Seated Leg Curl Exercise 4 (4 sets of 8-8-10-12, rest 30 sec.) Sumo Dead lift Exercise 5 (3 sets of 25 reps, rest 30 sec.) 3-Way Calf Raise Exercise 6 (3 sets of 25 reps, rest 30 sec.) Seated Calf Raise Day 21 : Rest Beginner Workout Program At Gym Week 4 Week 4: Turning Up the Volume Day 22 : Chest, Triceps, Calves Exercise 1 (5 sets of 10 reps, rest 30 sec.) Incline Barbell Bench Press Exercise 2 (5 sets of 8-8-10-12 reps, rest 30 sec.) Dumbbell Bench Press Exercise 3 (5 sets of 8-8-10-12 reps, rest 30 sec.) Dumbbell Fly Exercise 4 (4 sets of 10-10-12-12 reps, rest 30 sec.) Rope Press down Exercise 5 (3 sets of 10-10-10 reps, rest 30 sec.) Dumbbell Kickback Exercise 6 (3 sets of 10-10-10 reps, rest 30 sec.) Lying EZ Bar Triceps Extension Exercise 7 (3 sets of 25 reps, rest 30 sec.) 3-Way Calf Raise Exercise 8 (3 sets of 25 reps, rest 30 sec.) Seated Calf Raise Day 23 : Legs Exercise 1 (5 sets of 10-10-10-10-10 reps, rest 30 sec.) Back Squat Exercise 2 (5 sets of 8-8-10-10-12 reps, rest 30 sec.) Leg Press Exercise 3 (5 sets of 8-8-10-10-12 reps, rest 30 sec.) Leg Extension Exercise 4 (3 sets of 8-10-12 reps, rest 30 sec.) Sliding Leg Curl Exercise 5 (3 sets of 8-10-10, rest 30 sec.) Sumo Deadlift Exercise 6 (3 sets of 8-10-12 reps, rest 30 sec.) Seated Leg Curl Exercise 7 (2 sets of 20-20 reps, rest 30 sec.) Reverse Crunch on a Bench Exercise 8 (2 sets of 20-20 reps, rest 30 sec.) Double Crunch Day 24 : Rest Day 25 : Shoulders & Calves Exercise 1 (4 sets of 12-12-12-12 reps, rest 30 sec.) Overhead Dumbbell Press Exercise 2 (3 sets of 8-10-12 reps, rest 30 sec.) Smith Machine Upright Row Exercise 3 (3 sets of 10-10-10 reps, rest 30 sec.) Scaption and Shrug Exercise 4 (10 sets of 10reps, rest 30 sec.) Seated Calf Raise Day 26 : Back, Biceps & Abs Exercise 1 (5 sets of 12-12-12-12-12 reps, rest 30 sec.) Reverse Grip Barbell Row Exercise 2 (5 sets of 8-8-10-10-12 reps, rest 30 sec.) Lat Pulldown Exercise 3 (5 sets of 8-8-10-10-12 reps, rest .) Single Arm Neutral Grip Dumbbell Row Exercise 4 (4 sets of 10-10-12-12 reps, rest 30 sec.) Barbell Biceps Curl Exercise 5 (3 sets of 10-10-10 reps, rest 30 sec.) Incline Dumbbell Biceps Curl Exercise 6 (3 sets of 10-10-10 reps, rest 30 sec.) Machine Preacher Curl Exercise 7 (3 sets of 20-20-20 reps, rest 30 sec.) Double Crunch Day 27 : Rest Day 28 : Rest End of Beginner Workout Program At Gym. Related : Top 10 Foods to Gain Muscle Mass . This Beginner Workout Program At Gym deliver some good results. Follow it for the next 4-6 months.

Perfect Body Magazine

The Perfect 4 Week Beginner Workout Program At Gym for Full Body

Beginner Workout Program At Gym : Week 1

Day 1 : Full Body & Day 3 : Full Body & Day 5 : Full Body

Day 2 : Rest & Day 4 : Rest & Day 6 : Rest & Day 7 : Rest

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