Healthy Exercises for Beginners

Healthy Exercises for Beginners

compound exercises
(For Beginners and anyone)

Monday - Chest and Triceps

  1. Barbell Bench Press - 4 sets - 15 reps
  2.  Inclined dumbell Bench Press - 4 sets - 12 reps
  3. Close Grip Bench press - 4 sets - 10 Reps
  4. Dips - Maximum

Tuesday - Legs and abs

  1.  Deep squats - 4 sets - 12 reps ( Increase if you want to ) 
  2.  stiffed leg deadlifts - 4 sets - 12 reps
  3. Dumbell Lunges - 4 sets - 10 reps
  4.  Floor Lying Leg Raise with Crunch - 4 sets of 20

Wednesday - Cardio

  1. 15 to 20 Minutes Stretching
  2. Cycle - 10 Minutes
  3. Treadmill ( Brisk Walk ) - 10 Minutes
  4. Skipping Rope ( 200 times )
  5. Pushups - 4 sets - 10 Reps  
  6. Cross Trainer - 10 Minutes

Thursday - Back and Biceps

  1. Wide Grip Pull Up  - 4 Sets  - 10 Reps
  2. Chin-ups - 4 Sets - 10 Reps
  3.  Bent Over Barbell Row - 4 Sets - 10 Reps
  4.  Cable Row - 4 Sets - 10 Reps 

Friday - Shoulders, Traps and abs

  1. Military press - 4 sets - 12 Reps
  2. Alternate Arm seated Dumbell Press - 4 sets - 10 reps
  3. Upright Rows - 4 sets - 10 Reps
  4. Shrugs - 4 Sets - 10 Reps

Saturday - Cardio

  1. 15 to 20 minutes Stretching
  2. Cross Trainer  - 10 Minutes
  3. Treadmill ( Brisk Walk ) - 10 Minutes
  4. Skipping Rope - 200 times
  5. Inclined Pushups - 4 Sets - 10 Reps

Tips to remember During the Workout

1. Always Stretch ( Before and After the            Workout ) 

2. Don’t go empty stomach

3. Limit your Time

4. Maintain the Decorum of the Gym

5. Respect weights

6. Stay Focused

Start Hustling

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