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BeginnerProgram


If you’re new to exercising and going to the gym and you really want to bulk up and get buff, want to add 10 or 20 pounds of solid muscle to their frame. Here’s a monthly workout schedule for beginners.

DAYS EXERCISES
Monday Chest and Shoulders
Tuesday Cardio
Wednesday Arms and Back
Thursday Off
Friday Legs and Abs
Saturday Off
Sunday Off
CHEST
Flat Bench Press 3 sets 6-8 reps
Incline Bench Press 3 sets 6-8 reps
Decline Bench Press 3 sets 6-8 reps
SHOULDERS
DB Shoulder Press 3 sets 6-8 reps
DB Side Raise 3 sets 6-8 reps
DB Front Raise 3 sets 6-8 reps
CARDIO
Treadmill - Running 30 mins
Elliptical 15 mins
ARMS
Barbell Curl (Biceps) 3 sets 6-8 reps
Hammer Curl (Biceps) 3 sets 6-8 reps
Preacher Curl (Biceps) 3 sets 6-8 reps
DB Kickback (Triceps) 3 sets 6-8 reps
Triceps Pushdown (Triceps) 3 sets 6-8 reps
Bench Dips (Triceps) 3 sets 6-8 reps
BACK
Pullups 3 sets 6-8 reps
Wide Grip Lat Pulldown 3 sets 6-8 reps
Dumbbell Row 3 sets 6-8 reps
LEGS
Barbell Squat 4 sets 6-8 reps
Leg Extension 3 sets 6-8 reps
Leg Curl 3 sets 6-8 reps
ABS
Standard Crunches 3 sets 20 reps
Leg Raise 3 sets 20 reps
Plank 3 sets 30-60 secs