WEEKS 1, 2, 3: Full Body 1
Full Body 1, twice a week
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Leg Press 2 sets of 12-15 repetitions
- Low Row, close grip 2 sets of 10-12 repetitions
- Dumbbell Stepback Lunge 2 sets of 12-14 repetitions in total
- Dumbbell Bench Press, flat 2 sets of 10-12 repetitions
- Pulldown, wide grip 2 sets of 10-12 repetitions
- Dumbbell Overhead Press, standing 2 sets of 10-12 repetitions
- Optional Abs superset 2-3 sets of AMAP
WEEKS 4, 5, 6: Full Body 2
Full Body 2, twice a week
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Goblet Squat 3 sets of 10-12 repetitions
- Barbell Row 3 sets of 10-12 repetitions
- Leg Press 3 sets of 10-12 repetitions
- Barbell Bench Press, flat 3 sets of 10-12 repetitions
- Pulldown, close grip 3 sets of 10-12 repetitions
- Barbell Overhead Press, standing 3 sets of 10-12 repetitions
- Optional Abs superset 2-3 sets of AMAP
PS: As you are a beginner, we recommend you to workout 2 days per week. If you really want to train more, feel free to add one more day to your routine (check FAQ to know how to arrange your workouts) and repeat the same given workout (Full Body).