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

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

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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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