New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
With this workout you focus should be on your technique not the weight you're lifting. Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks.
The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Abs and lower back should be worked after each workout with 2 exercises (see ab exercises).
Daily Workout Schedule:
|Monday - Chest and Triceps|
|Dumbbell Bench Press||4||12,10,10,10|
|Incline Bench Press||2||10|
|Lying Tricep Extension||3||10|
Tuesday: Rest Day
|Wednesday - Back and Biceps|
|Wide Grip Pull Up||4||10|
|One Arm Dumbbell Row||3||10|
|Standing Barbell Curl||3||8-10|
Thursday: Rest Day
|Friday - Legs and Shoulders|
|45 Degree Leg Press||4||12,10,10,10|
|Dumbbell Lateral Raise||3||10|
Saturday and Sunday: Rest Days