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Alphabet Exercise Challenge: Week 3

We’re on to week 3! How is everyone feeling after week two? I didn’t take it easy on you, and it’s not going to get easier, but you’ll like the extra challenge and changes you’re going to see. If you aren’t already using weights for applicable exercises (Russian twists, lunges, squats, sumo squats, calf raises) I want you to start adding them now if you are able. If you are making progress…

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The Complete 4-Week workout routine for beginners

Week 1: Full-Body Split

Workouts 1, 2, 3 Monday/Wednesday/Friday

Muscle Group ExerciseSets RepsChestDumbbell Bench Press38,10,12 BackLat Pulldown38,10,12ShouldersDumbbell Overhead Press 38,10,12QuadsLeg Press38,10,12HamstringsLying Leg Curl38,10,12TricepsRope Pressdown38,10,12BicepsBarbell Curl38,10,12CalvesStanding Calf raise38,10,12AbsCrunch315

Week 2: Two-Day Split (Upper Body, Lower Body)

Workouts 1 & 3 Monday/Thursday: Upper Body

Muscle Group ExerciseSets RepsChestBench Press310,12,15 ChestFlat Bench Dumbbell Flye310,12,15BackBarbell Bent-Over Row310,12,15BackLat Pulldown310,12,15ShouldersDumbbell Overhead Press 310,12,15ShouldersDumbbell Lateral Raise310,12,15BicepsBarbell Curl310,12,15BicepsPreacher Curl Machine310,12,15TricepsLying Barbell Extension310,12,15TricepsRope Pressdown310,12,15AbsCrunch315-20

Workouts 2 & 4 Tuesday/Friday: Lower Body

Muscle Group ExerciseSets RepsQuadsLeg Press310,12,15QuadsLeg Extension310,12,15HamstringsLying Leg Curl310,12,15HamstringsSeated Leg Curl310,12,15 CalvesStanding Calf raise 315-20CalvesSeated Calf raise315-20

Week 3: Three-Day Split (Push/Pull/Legs)

Workouts 1 & 4 Monday/Thursday: Push

Muscle Group ExerciseSets RepsChestIncline Barbell Press410,10,12,15ChestFlat-Bench Dumbbell Flye410,10,12,15ShouldersDumbbell Overhead Press410,10,12,15 ShouldersSmith Machine Upright Row 48,8,10,12TricepsLying barbell Extension310,12,15TricepsDumbbell Kickback310,12,15

Workouts 2 & 5 Tuesday/Friday: Pull

Muscle Group ExerciseSets RepsBackBarbell Upright Row48,8,10,12BackOne-Arm Dumbbell Row 48,8,10,12 BicepsIncline Dumbbell Curl48,8,10,12BicepsPreacher Curl Machine48,8,10,12AbsReverse Crunch315-20AbsCrunch315-20

Workouts 3 & 6 Wednesday/Saturday: Legs

Muscle Group ExerciseSets RepsQuadsBarbell Squat48,8,10,12 QuadsLeg Press48,8,10,12HamstringsSeated Leg Curl48,8,10,12HamstringsRomanian Deadlift48,8,10,12CalvesStanding Calf Raise 325CalvesSeated Calf Raise325

Week 4: Four-Day Split

Workout 1 Monday: Chest/Triceps/Calves

Muscle Group ExerciseSets RepsChestIncline Bench Press510ChestDumbbell Bench Press58,8,10,10,12ChestFlat-Bench Dumbbell Flye 58,8,10,10,12TricepsRope Pressdown410,10,12,12 TricepsDumbbell Kickback310TricepsLying Barbell Extension310CalvesStanding Calf Raise325CalvesSeated Calf Raise325

Workout 2 Tuesday: Legs/Abs

Muscle Group ExerciseSets RepsQuadsBarbell Squat510QuadsLeg Press58,8,10,10,12 QuadsLeg Extension58,8,10,10,12HamstringsLying Leg Curl38,10,12HamstringsRomanian Deadlift 38,10,10HamstringsSeated Leg Curl38,10,12AbsReverse Crunch220AbsCrunch220

Workout 3 Thursday: Shoulders/Calves

ShouldersDumbbell Overhead Press4 12Shoulders Smith Machine Upright Row 38,10,12 ShouldersDumbbell Lateral Raise310CalvesSeated Calf Raise1010

Workout 4 Friday: Back/Biceps/Abs

Muscle Group ExerciseSets RepsBackBarbell Bent-Over Row512BackLat Pulldown58,8,10,12,12 BackOne-Arm Dumbbell Row 58,8,8,10,10BicepsBarbell Curl410,10,12,12BicepsIncline Dumbbell Curl310BicepsPreacher Curl Machine310AbsCrunch320

Whether you're a workout routine for beginners - or start - this training plan on the fast track will help you dramatically improve your fitness levels and fitness in four weeks workout routine for beginners . In the field of fitness beginner workout program beginner workout program , a three-month program dominate the landscape. You've even seen a lot of them in this magazine in recent years. Are they effective? Absolutely.workout Routine for beginners But we'll leave you with an interesting secret: It is not necessary to take eight to 12 weeks to get your feet wet in the gym. Not that you'll be a veteran after four weeks, but if you can get the first month under your belt, you get over the proverbial hump where workout routine for beginners many fail and give up, and lay the foundation for a lifetime of benefit beginner workout program. Call for workout routine for beginners guide to bodybuilding accelerated. In this plan, the first month of training will be challenging beginner workout program , but it is not as demanding as workout routine for beginners to cause injury (or worse, burnout), and progressive in the sense that each week a different graduating exercises, more volume, intensity or more of the foregoing. After four weeks not only be ready for the next challenge workout routine for beginners , but you've added a lot of quality muscle. In other words, a month from now, you will be much better with the shirt she looks now.beginner workout program (How's that for results?) workout routine for beginners This program is not only for the absolute beginner who has never touched a weight before; It is also suitable for anyone who has taken time off for training. How much time has passed since you went to the gym regularly? Six months? A year? Five years? Do not worry: The following routines get you back on track - you guessed it - just four weeks. Let us work. The Complete 4-Week workout routine for beginners beginner workout program, workout routine for beginners from gymbeginhttp://gymbegin.blogspot.com/2014/10/the-complete-4-week-workout-routine-for.html

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