4-Day Weight Training Routine { Basic Level Training }

# 4-Day Weight Training Routine { Basic Level Training }

This plan is perfect for Beginners and involves the whole body. The workout is done on Monday, Tuesday, Thursday and Friday. Day 1. Chest, Shoulders and Abs Day 2. Back Day 3. Rest Day 4. Legs and Abs Day 5. Arms Day 6. Rest Day 7. Rest

Workout  # 1
Perform 1 - 2 sets of Warm-up exercise before every first set using 40-50% of max weight.

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Monday
Chest
Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Dumbbell Flys,3 sets of 10,6, 4 reps to failure
Pullovers, 3 sets of 10,6, 4 reps to failure
Shoulders
Barbell Shoulder Press, 3 sets of 10,6, 4 reps to failure
Lateral Raises, 3 sets of 10,6, 4 reps to failure
Bent-over Dumbbell Laterals, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.

Workout  # 2

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Tuesday
Back
Chin-ups,  3 sets to failure
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
T-Bar Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure
Shrugs, 3 sets of 10,6, 4 reps to failure
Forearms
Wrist Curls, 3 sets of 10,6, 4 reps to failure
Reverse Wrist Curls, 3 sets of 10,6, 4 reps to failure

Workout # 3

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Thursday
Legs
Front Squats , 3 sets of 10,6, 4 reps to failure
Leg Press, 3 sets of 10,6, 4 reps to failure
Leg Curls, 3 sets of 10,6, 4 reps to failure
Calf Raises, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.

Workout # 4

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Friday
Biceps
Standing Barbell Curls, 3 sets of 10,6, 4 reps to failure
Seated Dumbbell Curls, 3 sets of 10,6, 4 reps to failure
Triceps
Bench Dips, 3 sets to failure
Triceps Pull downs, 3 sets of 10,6, 4 reps to failure
Forearms
Wrist Curls, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.

Rest Days - Wednesday, Saturday and Sunday.

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3-Day Weight Training Routine {Basic Level Training}

# 3-Day Weight Training Routine {Basic Level Training}

This plan is perfect for Beginners and those with busy Lifestyles. The workout is done on Mondays, Wednesdays and Fridays. Day 1. Chest, Shoulders, Abs and Forearms Day 2. Rest Day 3. Back and Triceps, Abs Day 4. Rest Day 5. Legs, Biceps, Abs, Forearms Day 6. Rest Day 7. Rest

Workout # 1
Perform 1 - 2 sets of Warm-up exercise before every first set using 40-50% of max weight.

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Monday
Chest
Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Dumbbell Flys,3 sets of 10,6, 4 reps to failure
Shoulders
Barbell Shoulder Press, 3 sets of 10,6, 4 reps to failure
Lateral Raises, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches, 5 sets to failure.
Forearms
Wrist Curls, 3 sets of 10,6, 4 reps to failure


Workout  # 2

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Wednesday
Back
Chin-ups,  3 sets to failure
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
Bent-over Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure
Triceps
Bench Dips, 3 sets to failure
Triceps Pull downs, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.

Workout # 3

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Friday
Legs
Squats , 3 sets of 10,6, 4 reps to failure
Leg Curls, 3 sets of 10,6, 4 reps to failure
Calf Raises, 3 sets of 10,6, 4 reps to failure
Biceps
Standing Barbell Curls, 3 sets of 10,6, 4 reps to failure
Seated Dumbbell Curls, 3 sets of 10,6, 4 reps to failure
Forearms
Wrist Curls, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.
Rest Days - Tuesday, Thursday, Saturday and Sunday.

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