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

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.

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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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