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

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

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2 comments

  1. What after a 4 week do you start again
    Exercises are also for women

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