Beginner

Full Body 3-Day for Beginners

Fitness3 days

For the first 6 weeks in the gym, on non-consecutive days. Focus on learning good form; add load only when every rep is clean.

عBy علی رضاییVerified

1
Day ADay 1
1. - A
    Goblet Squat
    3 × 10–12
    RIR 3Rest 90 s
2. - B
    Machine Chest Press
    3 × 10–12
    RIR 3Rest 90 s
3. - C
    Lat Pulldown
    3 × 10–12
    RIR 3Rest 90 s
4. - D
    Dumbbell Romanian Deadlift
    3 × 10–12
    RIR 3Rest 90 s
5. - E
    Dumbbell Lateral Raise
    2 × 12–15
    RIR 2Rest 60 s
6. - F
    Plank
    3 × 30 s
    Rest 45 s
2
Day BDay 2
1. - A
    Leg Press
    3 × 10–12
    RIR 3Rest 90 s
2. - B
    Dumbbell Bench Press
    3 × 10–12
    RIR 3Rest 90 s
3. - C
    Seated Cable Row
    3 × 10–12
    RIR 3Rest 90 s
4. - D
    Glute Bridge
    3 × 12–15
    RIR 2Rest 60 s
5. - E
    Machine Shoulder Press
    2 × 10–12
    RIR 3Rest 60 s
6. - F
    Dead Bug
    3 × 10
    Rest 45 s
3
Day CDay 3
1. - A
    Dumbbell Lunge
    3 × 10
    RIR 3Rest 90 s
    هر پا
2. - B
    Incline Dumbbell Press
    3 × 10–12
    RIR 3Rest 90 s
3. - C
    Machine Row
    3 × 10–12
    RIR 3Rest 90 s
4. - D
    Lying Leg Curl
    2 × 12–15
    RIR 2Rest 60 s
5. - E
    Cable Triceps Pushdown
    2 × 12–15
    RIR 2Rest 60 s
6. - F
    Cable Curl
    2 × 12–15
    RIR 2Rest 60 s
7. - G
    Incline Treadmill Walk
    1 × 600 s