Beginners workout plan to put on muscles

Thinking of putting on muscles ..........


Here is one full body work out program for the beginners. This is a six day workout plan in a week. You need to train two body parts each day, twice a week. And the last day of the week will be the complete rest day. Try out this plan for 7 to 8 weeks.


1. DAY 1 : CHEST AND TRICEPS

CHEST 

"When nothing goes right , go lift ".
  • Push ups (20 * 3)
  • Flat Bench press(15-20 * 3)
  • Inclined Dumbbell press (15-20 *3)
  • Inclined Dumbbell Fly (15-20 *3)

TRICEPS

  • Parallel dips targeting your triceps(15 * 3)
  • Weighted bench dips
  • Skull crusher(15 * 3)
  • Triceps pull down with ropes( 20 * 3)

2. DAY 2 : BACK AND BICEPS

BACK

  • Wide grip pull ups (10 * 3)
  • Full range Lats pull down ( 15-20 * 3)  
  • Bent over Barbell row(15-20 * 3)
  • Seated pulley rowing( 15-20 * 3)

BICEPS

  • Close grip chin ups for biceps ( 10 * 3)
  • Normal grip Barbell curl ( 15-20 * 3)
  • Preacher Curl(15-20 * 3)

3. DAY 3: LEGS AND SHOULDER

 LEGS

  • Squats with free weights ( 20 * 3)
  • Lunges ( 15-20 * 3)
  • Leg press( 20 * 3)
  • Hamstring curl (15-20 * 3) 

SHOULDER

  • Standing Barbell Military press( 15 * 3)\
  • Dumbbell Side Lateral raise( 15 * 3)
  • Dumbbell Shrugs( 15 * 3)

ABS : ON ALTERNATE DAYS AT THE END OF THE WORKOUT

  • Crunches ( 20 * 3)
  • Reverse crunches(20 * 3)
  • Mountain climbers(20 * 3)
  • Dynamic plank

THINGS TO KEEP IN MIND

  1. Its compulsory to do stretching both before and after the workout.
  2. Do full range of motion of every exercise with proper form.( You can check out the proper form of every exercise on youtube )
  3. Try to complete your exercise within 1 hour and 15 minutes.
  4. Give proper rest to your body, eat healthy and sleep well.




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