Beginner Workout Plan-Muscle Gain

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Do you want to build a body, just like movies have actors, just a six-pack? The workout is done on it to get an attractive body is most useful and important with the right technique. Whenever you build a body, do not think about the miracle happening overnight. It takes time, for this, you have to constantly try and focus. For this, you have to work hard till 6 – 12 months and only then you will see a difference

 Today is your first day. I will tell you what workout you have to do in the gym

What to do in the gym on the first day?

first of all stretch the body. If you do stretching, you have fewer chances of getting an injury. stretching exercise means stretching exercises. This includes bending back and forth and right-left bending. This exercise brings flexibility in the body and prevents injuries.

1.1 WARM-UP FOR 2-3 MIN.

1.HIGH KNEES

4 sets of 25 reps

2.PUSH-UPS

4 sets of 10 reps

3.PLANK

4 sets of 30 sec.

4.DUMBBELL CHEST PRESS

4 sets of 10 reps

5. LAT PULLDOWN

4 sets of 10 reps

6.SQUATS

4 sets of 15 reps

Note-You have to regular this workout for 3 to 4 days.

1.2. You have to do this workout after 3 to 4 days.

1.ALTERNATE BICEPS CURL

4 sets of 10 reps

2.BICEPS CURL(BARBELL)

4 sets of 10 reps

3. TRICEPS CABLE PUSH DOWN

4 sets of 10 reps

4. LAT PULLDOWN

4 sets of 10 reps

5.PUSH-UPS

4 sets of 10 reps

Note-You have to regular this workout 2 days

Read More: Intermediate Workout Plan-Muscle Gain

MONDAY – CHEST

1.Flat Bench(Barbell)              – 4 sets of 12 reps
2.Incline Bench(Barbell)          – 4 sets of 12 reps
3.Incline Dumbbell Fly             -4 sets of 12 reps
4.Flat Dumbbell Fly                 -4 sets of 12 reps
5.Peck Deck Fly                      -4 sets of 12 reps
6.Push-ups                              -4 sets of 10 reps
7. Dumbbell Pull-Over               – 4 sets of 12 reps

TUESDAY – BACK  & FOREARM

1.Lat Pull Down                      – 4 sets of 12 reps
2.Reverse Grip Seated Row   – 4 sets of 12 reps
3.One Arm Row                      – 4 sets of 12 reps
4. Close Grip Pull Down          -4 sets of 12 reps
5.Close Grip Seated Row       -4 sets of 12 reps

6.Wrist Curls                          -3 sets of 25 reps
7.Reverse Wrist Curls            -3 sets of 25 reps

WEDNESDAY – OFF(REST)

 

THURSDAY – BICEPS & TRICEPS

1.Alternate Dumbbell Curl        -4 sets of 15-12-10-8 reps
2.Barbell Curl (EZ Bar)            -4 sets of 15-12-10-8 reps
3. Alternate Hammer curl         -4 sets of 15-12-10-8 reps
4.Pronated Curl (EZ Bar)         -4 sets of 15-12-10-8 reps

5.Cable Push-Down (Triceps)       -4 sets of 15 reps
6.Overhead Dumbbell Extension   -4 sets of 12 reps
7.Bench Dips                                  -4 sets of 12 reps

FRIDAY – SHOULDER

1.Shoulder Dumbbell Press        -4 sets of 12-10 reps
2.Front Raises                             -4 sets of 12-10 reps
3.Shoulder press(Barbell)          -4 sets of 12-10 reps
4.Upright Row                            -4 sets of 12-10 reps
5.Dumbbell Shrugs                     -4 sets of 15-12 reps
6. Side Lateral Raises                  -4 sets of 12-10 reps

 SATURDAY – LEG & ABS

Warm Up Squats(Free weight)     – 3 sets of 25 reps
Leg Lunges                                 -4 sets of 20 reps each leg
Seated Leg Extensions                 -4 sets of 15-12-10-8 reps
Lying Leg Curls                              -4 sets of 15-12-10-8 reps                     –
weighted Squats                          -4 sets of 15-12-10-8 reps
Standard Crunches (Abs)             -3 sets of 15-12 reps
Leg Raise                                      -3 sets of 15-12 reps
Plank                                             -3 sets of 15-12 reps

 

SUNDAY – OFF(REST)

Read More: Advanced Workout Plan – Muscle Gain

 

 

 

 


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