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
What after a 4 week do you start again
Exercises are also for women
After completing Beginner Workout Program During the first six months you begin weight training, you should to move to a next level ”Intermediate Full Body Workout Routine”.
https://www.perfectbodymagazine.com/intermediate-full-body-workout-routine/