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A routine for beginners with compound exercises that help burn a lot of fat and build a lot of muscle. Should be Done 2+ times a week with one day focused on endurance with dumbbells one on endurance with barbells and one on pure strength. If you are In a calorie defecit there are options with cardio at the end of the same program reducing target sets to 2 as to not extend workout length too much. There is also an upper body lower body split which can be used to keep the exercises fresh every few weeks and keep your body guessing. Good luck. (warm up sets are not incorporated in programme. It is recommended that when lifting heavy you use warm up sets to minimise the risk of injury)
Dip
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3x20 reps |
rest: 60s
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Dumbbell Bent Over Row
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x20 reps |
rest: 60s
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Barbell Squat
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3x20 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Pull Ups
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3x15 reps |
rest: 60s
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Barbell Bench Press
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3x15 reps |
rest: 60s
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Barbell Bent Over Row
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3x15 reps |
rest: 60s
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Barbell Standing Military Press
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3x8 reps |
rest: 60s
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Barbell Squat
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3x20 reps |
rest: 60s
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Barbell Bench Press
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3x4 reps |
rest: 150s
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Dumbbell Bent Over Row
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3x8 reps |
rest: 150s
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Barbell Shoulder Press
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3x4 reps |
rest: 150s
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Barbell Deadlift
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3x8 reps |
rest: 150s
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Walking
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1x0 reps |
rest: 15s
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Dip
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2x20 reps |
rest: 60s
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Dumbbell Bent Over Row
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2x20 reps |
rest: 60s
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Dumbbell Incline Bench Press
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2x20 reps |
rest: 60s
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Barbell Squat
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2x20 reps |
rest: 60s
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Dumbbell Shoulder Press
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2x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Pull Ups
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2x15 reps |
rest: 60s
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Barbell Bench Press
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2x15 reps |
rest: 60s
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Barbell Bent Over Row
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2x15 reps |
rest: 60s
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Barbell Standing Military Press
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2x15 reps |
rest: 60s
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Barbell Squat
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2x15 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Barbell Bench Press
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2x4 reps |
rest: 150s
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Dumbbell Bent Over Row
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2x4 reps |
rest: 150s
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Barbell Shoulder Press
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2x4 reps |
rest: 150s
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Barbell Deadlift
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2x4 reps |
rest: 150s
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Walking
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1x0 reps |
rest: 25s
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Pull Ups
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3x8 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 0s
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Dumbbell Incline Bench Two Arm Row
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3x8 reps |
rest: 150s
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Barbell Curl
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3x8 reps |
rest: 0s
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Barbell Standing Overhead Triceps Extension
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3x8 reps |
rest: 90s
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Barbell Shoulder Press
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3x8 reps |
rest: 90s
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Pull Ups
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3x8 reps |
rest: 90s
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Dip
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3x5 reps |
rest: 90s
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Leg Press
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3x8 reps |
rest: 150s
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Lying Leg Curls
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1x36 reps |
rest: 90s
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Dumbbell Standing Calf Raise
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1x48 reps |
rest: 90s
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Barbell Shoulder Press
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3x8 reps |
rest: 150s
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