BEGINNER | madefromiron

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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

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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

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