"Beginner Workout A: 3Day Exercise Routine"

Split your muscle groups into two workouts. Alternate between workout A and workout B in this 3day routine, working several muscle groups twice a week.

Follow this plan for 4 to 6 weeks and watch your body transform.

Workout A


Today you'll work your chest, back, quads, biceps, and abdominals.



Chest

ExerciseSetsRepetitions
Dumbbell Chest Press2 sets12-15 repetitions
dumbbell chest fly2 sets12-15 repetitions with proper form



Back

ExerciseSetsRepetitions
tubing row2 sets12-15 repetitions
lat pull down2 sets12-15 repetitions with proper form

Quadriceps (Quads)

ExerciseSetsRepetitions
Ball Wall Squat2 sets12-15b repetitions
Leg Extension2 sets12-15 repetitions



Biceps

ExerciseSetsRepetitions
Seated Dumbell Bicep Curl2 sets12-15 repetitions
Standing Tubing Curl2 sets12-15 repetitions



Abs

ExerciseSetsRepetitions
ab crunch2 sets12-15 repetitions
plank2 sets10 repetitions/5-10 seconds each




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