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Beginner Full Body Workout Plan
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Heyyy! This plan is an upperbody, lowerbody split. Cycle through the days at your own pace. Feel free to adjust as you need the only rule is make sure you are pushing yourself. Dm me if you have questions!
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Day 1: UpperbodyRestDay 2: LegsRestDay 3: CardioRest
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Overhand Rows - 3 x 8-10 - Use the preset barbells, try to go heavy so you fail on the last set. Tight core, pull towards hips ( add what weight you used here and update weekly so you can keep upping the weight week over week as you are ready )Squats - 3 x 8-10 - Go heavy. Any variation of squats is ok... barbell, dumbell, goblet, etc. Make sure you're squatting to full depth, quads should be parallel to the floor ( xxx )I dont care what you do just get your heart rate up for at least 30 minutes! This would also be good day to add some abs at the end of your cadio. My fave ab exercises are handing abs, decline situps, planks, leg raises.
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Wide Grip Lat Pulldown - 3 x 10 - Slight lean back on the pull down- Drive with elblows- hold eccentric ( xxx )Dumbell RDLs - 3 x 8-10 - go heavy, slight bend in knees, hinge at hips, only go as low as yout personal range of motion allows, should feel it in your glutes and hamstrings ( xxx )
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Dumbell Chest Press - 3 x 8 try to go heavy, elbows tucked at a 45 degree angle ( xxx )Hip Thrusts - 3 x 10 - you can do any variation... barbell, smith machine, dumbell, machine... etc. Hold for 10 seconds at the end of each set. ( xxx )
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Lateral Raises 3 x 12 - keep a slight bend in your elbow, no swinging, stay in control of the movement the whole time ( xxx )Walking Lunges 3 x 10- make sure you're doing 10 each leg. Body weight is fine but try to add some weights! ( xxx )
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Dumbell bicep curl 3 x 12 - go to full failure on the last set. ( xxx )Leg Extension machine- 2 x 15 - go to full failure on each set. ( xxx )
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Dumbell Overhead Tricep extension 3 x 12 - try not to flare your elbow ( xxx )Leg curl machine - 2 x 15 - go to full failure on each set. ( xxx )
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