Best Beginner Workouts Plan for Your 1 Week in the Gym

Fitness plan

Bodybuilding Exercise program for beginners

The importance of following a workout program for beginners

For beginners in bodybuilding, a Exercise program offers a systematic approach to building muscle and increasing strength. This comprehensive guide outlines the specific exercises, sets, reps, and rest periods necessary for beginners to progress effectively. One of the main benefits of following a well-designed program is that it helps beginners develop proper form and technique, reducing the risk of injury. Moreover, a program tailored specifically for beginners ensures that all major muscle groups are targeted and provides enough variety to stimulate muscle growth. By adhering to a Workout program, novices not only learn about different exercises and training principles but also gain valuable insights into how their bodies respond to exercise.

The first day

workout

The first exercise is the bench press

3 sets > 1 : 12 reps

2 : 10 reps

3 : 8 reps

The second exercise is chest fly machine

3 sets > 1 : 12 reps

2 : 10 reps

3 : 8 reps

The Third exercise is dumbbell pullover

3 sets > 1 : 10 reps

2 : 10 reps

3 : 10 reps

The Fourth exercise is cable triceps

4 sets > 1 : 12 reps

2 : 10 reps

3 : 8 reps

4 : 8 reps

The Fifth exercise is dumbbell triceps

3 sets > 1 : 12 reps

2 : 10 reps

3 : 8 reps

The Sixth exercise is Leg Extensions

4 sets > 1 : 15 reps

2 : 15 reps

3 : 12 reps

4 : 10 reps

The Seventh exercise is dumbbell squat

4 sets > 1 : 10 reps

2 : 10 reps

3 : 10 reps

The second day is a rest day

The third day

workout

The first exercise is the Low Seated Row

4 sets > 1 : 12 reps

2 : 10 reps

3 : 10 reps

4 : 8 reps

The second exercise is Lat Pull-down Machine

4 sets > 1 : 12 reps

2 : 10 reps

3 : 10 reps

4 : 8 reps

The Third exercise is Back Extension Machine

3 sets > 1 : 10 reps

2 : 10 reps

3 : 10 reps

The Fourth exercise is biceps cable curl

4 sets > 1 : 12 reps

2 : 10 reps

3 : 8 reps

4 : 8 reps

The Fifth exercise is dumbbell triceps

3 sets > 1 : 12 reps

2 : 10 reps

3 : 8 reps

The Sixth exercise is leg press machine

4 sets > 1 : 15 reps

2 : 12 reps

3 : 10 reps

4 : 10 reps

The Seventh exercise is calf raise machine

4 sets > 1 : 15 reps

2 : 15 reps

3 : 15 reps

3 : 15 reps

The fourth day is a rest day

The fifth day

workout

The first exercise is the shoulders press machine

4 sets > 1 : 15 reps

2 : 12 reps

3 : 10 reps

4 : 8 reps

The second exercise is shoulders flays dumbbell

4 sets > 1 : 12 reps

2 : 10 reps

3 : 10 reps

4 : 8 reps

The Third exercise is trapezius upright rows

3 sets > 1 : 10 reps

2 : 10 reps

3 : 10 reps

The Fourth exercise is cable triceps

4 sets > 1 : 12 reps

2 : 10 reps

3 : 8 reps

4 : 8 reps

The Fifth exercise is Palms-Up Wrist Curls

4 sets > 1 : 10 reps

2 : 10 reps

3 : 10 reps

4 : 10 reps

The Sixth exercise is back leg machine

4 sets > 1 : 15 reps

2 : 12 reps

3 : 10 reps

4 : 10 reps

The Seventh exercise is one dumbbell squat

4 sets > 1 : 10 reps

2 : 10 reps

3 : 10 reps

3 : 10 reps

The sixth and seventh days are rest days

A Workout routine that consists of three days a week is considered sufficient for beginners in bodybuilding and fitness, as it offers them the necessary guidance, structure, and support to safely and effectively work towards their bodybuilding and Fitness goals.

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