FLEXFITNESS

Workout Description

New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.

 With this workout you focus should be on your technique not the weight you're lifting. Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks.

The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Abs and lower back should be worked after each workout with 2 exercises (see ab exercises).

Daily Workout Schedule:

Monday

Exercise	Sets	Reps
Dumbbell Bench Press	4	12,10,10,110
incline Bench Press	2	10
Tricep Dip	3	Failure
Lying Tricep Extention	3	10

Wednesday 

Exercise	Sets	Reps
One Arm Dumbbell Row	4	10
Seated Row	3	12
Tricep Dip	3	10
Standing Barbell curl	3	8-10

Friday 

Exercise	Sets	Reps
45 Degree Leg Press	4	12,10,10,10
Dumbbell Lateral Raise	3	10
Leg Extention	3	12
Military Press	4	8-10
Leg Curl	3	12