This workout provides all the basics for a beginner. It concentrates more on mass building exercises to build a base of muscle for further refining later on. Reps are kept high for a beginner's safety and for the sake of acclimatization (getting used to the movement). Cardio are for those who has some flab to lose. As for skinny dudes, just skip the cardio. So dear beginners, keep at this workout for two months and remember, consistency is the key!
Workout 1 - Back, Shoulders, Biceps
Underhand Barbell Rows - 1 Warm-Up (WU) (always 15 reps), 4 Working Sets (WS) (15 reps, 12 reps, 12 reps, 12 reps)
Lat Pulldowns - 4 WS (15, 12, 12, 12)
Upright Rows - 1WU, 4WS (15, 12, 12, 12)
Seated Dumbbell Press - 1WU, 3WS (15, 12, 12)
Barbell Curls - 1WU, 3WS (15, 12, 12)
Incline Dumbbell Curls - 3WS (15, 12, 12)
Workout 2 - Chest, Triceps, Abs
Barbell Bench Press - 1WU, 4 WS (15, 12, 12, 12)
Incline Machine Bench Press - 4 WS (15, 12, 12, 12)
Weighted Bench Dips - 3 WS (15, 12 ,12)
Triceps Pressdowns - 3 WS (15, 12, 12)
Lying Leg Raise - 2 WS (both sets: max reps)
Crunches - 2 WS (both sets: max reps)
Low-Decline Reverse Crunches - 2 WS (both sets: max reps)
Workout 3 - Legs, Abs
Squats - 2 WU, 4WS (15, 12, 12, 12)
Lunges - 3 WS (15, 12, 12)
Stiff Leg Deadlifts - 1WU, 4 WS (15, 12, 12, 12)
Lying Leg Curls - 3 WS (15, 12, 12)
Standing Machine Calf Raise - 1 WU, 3 WS (15, 12, 12)
Barbell Twist - 1 WS (30 reps each side)
Twisting Crunches - 2 WS (max reps)
Low Incline Crunches - 2WS (max reps)
Day 1 - Workout 1
Day 2 - Rest/Cardio
Day 3 - Workout 2
Day 4 - Rest/Cardio
Day 5 - Workout 3
Day 6 - Rest (If you're training hard enough, I bet you wouldn't be able to do cardio because of the soreness)
Day 7 - Rest (Same as Day 6)
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Workout 1 - Back, Shoulders, Biceps
Underhand Barbell Rows - 1 Warm-Up (WU) (always 15 reps), 4 Working Sets (WS) (15 reps, 12 reps, 12 reps, 12 reps)
Lat Pulldowns - 4 WS (15, 12, 12, 12)
Upright Rows - 1WU, 4WS (15, 12, 12, 12)
Seated Dumbbell Press - 1WU, 3WS (15, 12, 12)
Barbell Curls - 1WU, 3WS (15, 12, 12)
Incline Dumbbell Curls - 3WS (15, 12, 12)
Workout 2 - Chest, Triceps, Abs
Barbell Bench Press - 1WU, 4 WS (15, 12, 12, 12)
Incline Machine Bench Press - 4 WS (15, 12, 12, 12)
Weighted Bench Dips - 3 WS (15, 12 ,12)
Triceps Pressdowns - 3 WS (15, 12, 12)
Lying Leg Raise - 2 WS (both sets: max reps)
Crunches - 2 WS (both sets: max reps)
Low-Decline Reverse Crunches - 2 WS (both sets: max reps)
Workout 3 - Legs, Abs
Squats - 2 WU, 4WS (15, 12, 12, 12)
Lunges - 3 WS (15, 12, 12)
Stiff Leg Deadlifts - 1WU, 4 WS (15, 12, 12, 12)
Lying Leg Curls - 3 WS (15, 12, 12)
Standing Machine Calf Raise - 1 WU, 3 WS (15, 12, 12)
Barbell Twist - 1 WS (30 reps each side)
Twisting Crunches - 2 WS (max reps)
Low Incline Crunches - 2WS (max reps)
Day 1 - Workout 1
Day 2 - Rest/Cardio
Day 3 - Workout 2
Day 4 - Rest/Cardio
Day 5 - Workout 3
Day 6 - Rest (If you're training hard enough, I bet you wouldn't be able to do cardio because of the soreness)
Day 7 - Rest (Same as Day 6)
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