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Weeks One to Three Exercises

index Weeks One to Three Exercises
index Weeks One to Three Exercises
index Weeks One to Three Exercises

This is for all of the beginners out there who want to get started in bodybuilding or just want to start getting in shape. Recently, I have been getting an extensive number of messages with questions about what to exercise in gym, what to do in the gym, how much do exercises etc.

index Weeks One to Three Exercises
index Weeks One to Three Exercises
If you are a beginner and have not read any of my past articles about nutrition or working certain body parts, I highly recommend that you do so. That way, you will at least have some background knowledge before reading any further in this article. Here, I will include a workout plan and a diet to follow. I’m not going to include supplements because I feel that the majority of beginners do not need to concern themselves too much with supplements. It is more important that you work on maintaining a consistent diet and workout plan.
Bodypart Exercise Sets Reps
Quads/Glutes Leg Press 1 15
Hamstrings Lying Leg Curl 1 15
Upper Back Seated Cable Row 1 15
Chest Flat Bench Press 1 15
Shoulders Dumbbell press 1 15
Traps Dumbbell shrug 1 15
Triceps Pushdown 1 15
Biceps Barbell curl 1 15
Lower Back Back extension 1 15
Calves Standing calf raise 1 15
Forearms Barbell wrist curl 1 15
Abdominals Crunches 1 15

Demo of Exercise in Images:

Demo of Exercise in Videos:

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