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

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

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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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