1. Workout Routine For Beginners

Monday Chest
Tuesday Back
Wednesday Bicep
Thursday Shoulder
Friday Triceps
Saturday Legs
  • The first week will be hard, then the body gets used to it.
  • Before starting the workout 15 mins of stretching is compulsory.
  • It makes your body pumped-up and ready to hit the machines.
  • 10 mins of the treadmill and 5 mins of stretching workout.
  • Do not go hard on the first day, let your body get into the flow first.

2. Workout Chart

Workout Plan
Workout Chart

CHEST

  • Flat Bench Press.
  • Incline Bench Press.
  • Decline Bench Press.
  • Flat Dumbbell Press.                                            
  • Incline Dumbbell Press.
  • Decline Dumbbell Press.
  • Dumbbell Fly.
  • Pec Deck.
  • Cable Crossover.

BACK

  •  Band Bent-Over Row.
  • Renegade Row.
  • Dumbbell Single Arm Row.
  • Chest-Supported Dumbbell Row.
  • Inverted Row.
  • Seated Cable Row.
  • Pull-Up or Chin-Up.
  • Lat Pulldown.
  • Kneeling Lat Pulldown.
  • Deadlift
  • Kettlebell Swing.

BICEPS

  • Standing Barbell Curl.
  • Concentration Curl.
  • Standing Dumbbell Curl.
  • Hammer Curl.
  • Decline Dumbbell Curl.
  • Incline Dumbbell Curl.
  • Cable Rope Hammer Curl.
  • Cable Alternating Flex Curl.
  • EZ-Bar Preacher Curl.
  • Chin-Up.
  • Bent-Over Barbell row.
  • Underhand-Grip Inverted Row.

SHOULDER

  • Barbell Push Press.
  • Seated Dumbbell Shoulder Press.
  • Arnold Press.
  • Two Arm Dumbbell Upright Row.
  • Lateral Raise.
  • Seated Bent-Over Rear Delt Fly.
  • Single Dumbbell Front Raise.

TRICEPS

  • Close- Grip Bench Press.
  • Decline Triceps Extension.
  • Band Pushdown.
  • Close-Grip Floor Press.
  • Lying Triceps Extension.
  • Pullover.
  • Lying Dumbbell Triceps Extension.
  • Underhand Kickback.
  • One Arm Overhead Extension.
  • Dips.
  • Close-Grip Pushup.
  • Diamond Pushup.

Legs

  • Barbell Squat.
  • Dumbbell Lunges.
  • Leg Press.
  • Lying Leg Curls.
  • Leg Extensions.
  • Standing Calf Raises.
  • Front Squat.
  • Romanian Deadlift.
  • Dumbbell Step-up.
  • Swiss Ball Leg Curl.
  • Dumbbell Squat.
  • Kettlebell Swing.
  • Barbell Calf Raise.
  • Barbell Hip thrust.

3. Chest Workout

Chest Workout
Chest Workout Exercise
Bench Press 3-4 sets of 8-10 reps
Incline Bench Press 3-4 sets of 8-10 reps
Decline Bench 3-4 sets of 8-10 reps
Flat Dumbbell Bench Press 3-4 sets of 8-10 reps
Incline Dumbbell Bench Press

3-4 sets of 8-10 reps
Decline Dumbbell Bench Press 3-4 sets of 8-10 reps
Flat, Incline and/or Decline Machine Press 3-4 sets of 8-10 reps
Push-Ups 3-4 sets of 8-10 reps
Dumbbell Fly 3-4 sets of 8-10 reps
Pec Deck 3-4 sets of 8-10 reps
Cable Crossover 3-4 sets of 8-10 reps

Random push-up throughout the workout.

Train your chest twice a week for a good result.

4. Back Workout

The 11 Best Exercises to Build Your Back
The 11 Best Exercises to Build Your Back
 Band Bent-Over Row. 1-2 sets of 15-12 reps     
Renegade Row. 3-4 sets of 12-10 reps
Dumbbell Single Arm Row. 3-4 sets of 12-10 reps
Chest-Supported Dumbbell 3-4 Sets of 12-10 reps
Inverted Row. 3-4 sets of 8-10 reps
Seated Cable Row. 3-4 sets of 12-10 reps
Pull-Up or Chin-Up. 2-3 sets of 15-12 reps
Lat Pulldown. 3-4 sets of 15-12 reps
Kneeling Lat Pulldown. 3-4 sets of 15-12 reps
Deadlift (Depends on the weight) 3-4 sets of 8-10 reps
Kettlebell Swing. 3-4 sets of 20-15 reps

Remember: Higher the weights lower the rep.

Lower the weight higher the weights.

5. Bicep Workout

BICEP WORKOUT WITH 12 EXERCISE
BICEP WORKOUT
Standing Barbell Curl.   3-4 sets of 8-10 reps
Concentration Curl.   3-4 sets of 10-12 reps
Standing Dumbbell Curl.   3-4 sets of 12-10 reps
Hammer Curl.   3-4 sets of 12-10 reps
Decline Dumbbell Curl.   3-4 sets of 15-10 reps
Incline Dumbbell Curl.   3-4 sets of 12-10 reps
Cable Rope Hammer Curl.   3-4 sets of 15-12 reps
Cable Alternating Flex Curl.   3-4 sets of 10-8 reps
EZ-Bar Preacher Curl.   3-4 sets of 8-10 reps
Chin-Up.   3-4 sets of 8-10 reps
Bent-Over Barbell row.   3-4 sets of 12-10 reps
Underhand-Grip Inverted Row.   3-4 sets of 12-10 reps
  • Remember: Higher the weights lower the rep.

6. Shoulder Workout

SHOULDER WORKOUT 7 EXERCISE
SHOULDER WORKOUT
Barbell Push Press.   Sets 3, Reps 6
Seated Dumbbell shoulder Press.   Sets 3, Reps 6
Arnold Press.   Sets 3, Reps 6
Two Arm Dumbbell Upright Row.   Sets 3, Reps 8
Lateral Raise.   Sets 3, Reps 10
Seated Bent-Over Rear Delt Fly.   Sets 3, Reps 10
Single Dumbbell Front Raise.   Sets 3, Reps 10

7. Tricep Workout

Tricep Workout with 12 Exercise
Tricep Workout
Close- Grip Bench Press.   2-4 sets of 8-12 reps
Decline Triceps Extension.   3-4 sets of 8-10 reps
Band Pushdown.   2-3 sets of 10-12 reps
Close-Grip Floor Press.   3-4 sets of 12-10 reps
Lying Triceps Extension.   3-4 sets of 8-10 reps
Pullover.   3-4 sets of 12-10 reps
Lying Dumbbell Triceps Extension.   3-4 sets of 12-10 reps
Underhand Kickback.   3-4 sets of 8-10 reps
One Arm Overhead Extension.   3-4 sets of 12-10 reps
Dips.   3-4 sets of 15-12 reps
Close-Grip Push up.   3-4 sets of 12-10 reps
Diamond Push up.   3-4 sets of 12-10 reps