BEGINNER | madefromiron

Beginners / Intermediates

Day 1

Chest
Bench press 4 sets 10,8,6,4 reps
Incline press 4 sets 8 reps
Lying flys 3 sets 10 reps
Dips 3 sets 10 reps

Extras (if wanted)
Pullovers 3 sets 10 reps

Day 2

Legs

Calves
Standing calf raises 3 sets 15-20 reps
or
Seated calf raises 3 sets 15-20 reps

Thighs
Squat 3 sets 12 - 15 reps
Leg extensions 3 sets 12 - 15 reps
Leg curls 3 sets 12 - 15 reps

Day 3

Back
Chin in front (or pulldown) 5 sets 10 reps
Bent over rowing (t-bar) 3 sets 8 reps
or
Barbell rowing (bent over barbell rowing) 3 sets 8 reps
Close grip chinning (close grip lat pulldown V handle) 4 sets as many reps as you can
One arm dumbbell row 4 sets 8 reps

Day 4

Shoulders
Standing barbell press 3 sets 8 reps
Seated press behind the neck 3 sets 8 reps
Lateral raises 4 sets 8 reps
incline rear deltoid raises 3 sets 8 reps

1 extra (if wanted)
Upright rowing 3 sets 10 reps

Day 5

Arms
(Superset these two)
Seated incline dumbbell curls 4 sets 8 reps
Lying triceps extension (using easy bar) 4 sets 8 reps

(Superset these two)
Barbell curl 3 sets 8 reps
Lying triceps extension (using easy bar) 3 sets 8 reps

Preacher bench curl 4 sets 8 reps
Triceps pushdowns 4 sets 10-15 reps
Concentration dumbbell curl 3 sets 10 reps
Triceps dumbbell extension 3 sets 10 reps

Cardio

For effective fat loss during cardio, it’s important to maintain your heart rate within the fat-burning zone. Too low, and you’re mostly just warming up. Too high, and you may burn more muscle than fat.

To find your Target Heart Rate (THR) for fat burning:

Start with 220 minus your age.
Multiply that number by 0.65 for the lower end of your range.
Multiply it by 0.75 for the upper end.

Keep your heart rate between these two numbers during cardio to burn the most fat efficiently.

Beginners / Intermediates

Day 1 Chest Bench press 4 sets 10,8,6,4 reps Incline press 4 sets 8 reps Lying flys 3 sets 10 reps Dips 3 sets 10 reps Extras (if wanted) Pullovers 3 sets 10 reps

Day 2 Legs Calves Standing calf raises 3 sets 15-20 reps or Seated calf raises 3 sets 15-20 reps Thighs Squat 3 sets 12 - 15 reps Leg extensions 3 sets 12 - 15 reps Leg curls 3 sets 12 - 15 reps

Day 3 Back Chin in front (or pulldown) 5 sets 10 reps Bent over rowing (t-bar) 3 sets 8 reps or Barbell rowing (bent over barbell rowing) 3 sets 8 reps Close grip chinning (close grip lat pulldown V handle) 4 sets as many reps as you can One arm dumbbell row 4 sets 8 reps

Day 4 Shoulders Standing barbell press 3 sets 8 reps Seated press behind the neck 3 sets 8 reps Lateral raises 4 sets 8 reps incline rear deltoid raises 3 sets 8 reps 1 extra (if wanted) Upright rowing 3 sets 10 reps

Day 1

Chest
Bench press 4 sets 10,8,6,4 reps
Incline press 4 sets 8 reps
Lying flys 3 sets 10 reps
Dips 3 sets 10 reps

Extras (if wanted)
Pullovers 3 sets 10 reps

Day 2

Legs

Calves
Standing calf raises 3 sets 15-20 reps
or
Seated calf raises 3 sets 15-20 reps

Thighs
Squat 3 sets 12 - 15 reps
Leg extensions 3 sets 12 - 15 reps
Leg curls 3 sets 12 - 15 reps

Day 3

Back
Chin in front (or pulldown) 5 sets 10 reps
Bent over rowing (t-bar) 3 sets 8 reps
or
Barbell rowing (bent over barbell rowing) 3 sets 8 reps
Close grip chinning (close grip lat pulldown V handle) 4 sets as many reps as you can
One arm dumbbell row 4 sets 8 reps

Day 4

Shoulders
Standing barbell press 3 sets 8 reps
Seated press behind the neck 3 sets 8 reps
Lateral raises 4 sets 8 reps
incline rear deltoid raises 3 sets 8 reps

1 extra (if wanted)
Upright rowing 3 sets 10 reps