Beginner Workout Guide

Caution:
Welcome to all the fitness lovers. This guide is for all the beginners who started their workout for the first time in their life. All the exercises are designed and planned well. Beginners have to follow this guide for a minimum of
2 months in order to get core strength to the overall body parts.

Note:
Take enough protein once you start doing these exercises, you will get protein from egg whites. I recommend everyone to use weights according to their strength. As per the below chart, for each exercise I recommended 3 sets. Everyone has to increase their weights after each set in order to increase their overall size.

Exercises Chart

DaysExercises
MondayChest
TuesdayArms
WednesdayBack & Abs
ThursdayShoulders & Cardio
FridayRest
SaturdayLegs
SundayRest

Chest

TypeNo of SetsRepetitions
Flat Bench Press3 Sets 10, 8, 6 Reps
Inclined Bench Press3 Sets 10, 8, 6 Reps
Declined Bench Press3 Sets 10, 8, 6 Reps
Flat Bench Dumbbell Flyes3 Sets 10, 8, 6 Reps

Arms

TypeSetsRepetition
Dumbbell Curl3 Sets10, 8, 6 Reps
Barbell Curl3 Sets10, 8, 6 Reps
Triceps Push down3 Sets10, 8, 6 Reps
Dumbbell Kickback3 Sets10, 8, 6 Reps
Hammer Curl3 Sets10, 8, 6 Reps

Back & Abs

TypeSetsRepetitions/Seconds
Wide Grip Lat Pull down3 Sets10, 8, 8 Reps
Pull Up3 Sets10, 8, 8 Reps
Seated Cable Row3 Sets10, 8, 8 Reps
Crunches3 Sets10, 8, 8 Reps
Plank2 Sets 15,10 Secs
Reverse Crunches3 Sets10, 8, 8 Reps

Shoulders & Cardio

TypeSetsRepetition/Minutes
DB shoulder Press3 Sets10, 8, 6 Reps
Dumbbell Side Raise3 Sets10, 8, 6 Reps
Dumbbell Front Raise3 Sets10, 8, 6 Reps
Treadmill1 Set10 mins
Cycling1 Set5 mins

Legs

TypeSetsRepetition
Leg Press3 Sets12, 10, 8
Leg Extension3 Sets12, 10, 8
Leg Curl3 Sets12, 10, 8