BEGINNERS WORKOUT PROGRAM WEEK2
You will begin to train different body parts on different days
Four days of training
Two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday).Wednesday, Saturday and Sunday will be your recovery days.
Three sets of every exercise
10-15 repetitions per set
First set 10 reps
Second set 12 reps
Third set 15 reps
Decrease the weight each set to complete the higher rep count
UPPER BODY (Monday& Thursday)
EXERCISE1:
Barbell bench press SETS: 3 REPS: 10,12,15 REST: 45-90sec
EXERCISE2:
Dumbbell flye SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE3:
Barbell bent-over row SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE4:
Lat pulldown SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE5:
Front raisers SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE6:
Overhear dumbbell shoulder press SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE7:
Barbell biceps curl SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE8:
Machine preacher curl SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE9:
Seated barbell extension SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE10:
Rope pressdown SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE11:
Leg raisers SETS: 3 REPS: 35 REST: 45-90SEC
LOWER BODY (Tuesday& Friday)
EXERCISE1:
Leg press SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE2:
Leg extensions SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE3:
Lying leg curl SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE4:
Hamstring curl SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE5:
Standing calf raise SETS: 3 REPS: 10,12,15 REST: 45-90SEC
EXERCISE6:
Seated calf raise SETS: 3 REPS: 10,12,15 REST: 45-90SEC
GOOD LUCK!!
