workout Summary
main Goal: Build Muscle
workout Type: Full Body
training
Level: beginner
days per
week:2
Equipment required: Barbell,Bodyweight,cables,Dumbbells,Machines
Target
gender: Male & Female
Workout description:
Everyone has to start somewhere. If you have never trained with weights before, you need a routine to get your muscles prepared For more serious training.
It’s essential that you complete a full body routine (Like the one in this article) for 12 weeks before starting a split routine .
If your new to the gym and working out , head over to our forum and get some advice to make sure you’re on the right path and don’t waste your gym time
Weeks 1-6: Total Body Circuit Workout
1. Complete the following on two non – consecutive days per week .
2. During the first weeks, do each exercise for one set of 15 reps: during the last three weeks ,do two sets of 12 reps for body parts indicated (using heavier weight on all sets )
Weeks 7-12: Split Workout with increased intensity.
1. Divide your body into two parts (upper and lower ),increasing weight training days to three non consecutive days per week (i.e., Monday , Wednesday ,Friday ).
2. Alternate between the two exercise
Week 1
Week 1-3
Week 4-6
Week 7-12