A Beginner’s Workout Routine – 4 Week Challenge

beginners find it difficult to follow an exercise routine. Although there are a lot of reasons, but the main thing is that they find very difficult routine and sometimes boring. It is important to plan and some nice easy exercises as part of training so that when a beginner it starts, it becomes a lover act and not an enemy. So here we are, we have compiled a workout routine entire 4 weeks. It will help you lose weight and become fit than ever.

Let’s start with the training routine 4 weeks for a beginner who will help you get on top of the game.

Workout Routine

Week 1
Your week starts from Monday. So here goes …

Monday
Start your workout with a warm up for 3-5 minutes. You can choose from a variety of exercises such as doing jumping jacks, jump rope or a stationary bike.

1. it Squats
1 set 12 reps without bar
2. General Lagartijas
8 sets, 5 reps
3. shoulder press
3 sets of 12 repetitions

. Note: Take 30-45 seconds rest between two sets

Tuesday: complete rest

Wednesday
once again begin their training with a warm up for 3-5 minutes with jumps or jump rope or a stationary bike.

1. Paseo Farmer:
4 sets of 30 repetitions with dumbbells in hand
2. Chin ups / pull ups
3 sets of 8 repetitions
3. Dead
3 sets of 12 repetitions with weights
Thursday: complete rest
Friday
Start your workout with a warm-3 -5 minutes with jumps or jump rope or a stationary bike.

1. dumbbell bench press
8 sets, 5 reps
2. Squats
3 sets of 12 repetitions
3. Hip push bar on the floor
3 sets of 8 repetitions

Saturday: Cardio or Yoga
WEEK 2

start the week after taking full rest on Sunday.

Monday
Start your workout with a warm up for 3-5 minutes with jumps or jump rope or riding a stationary bike.

1. Chin ups / pull ups
3 sets of 8 repetitions
2. Paseo Farmer
4 sets of 30 repetitions with dumbbells in hand
3. Dead
3 sets of 12 repetitions with weights

Tuesday: complete rest

Wednesday
Start your exercise heat for 3-5 minutes with jumps or jump rope or a stationary bike.

1. it Squats
1 set 12 reps without bar
2. General Lagartijas
8 sets, 5 reps
3. shoulder Press
3 sets of 12 repetitions

Thursday: complete rest

Friday
1. Dumbbell Bench Press
8 sets, 5 reps
2. squats
3 sets of 12 repetitions
3. Bar Hip thrust on the floor
3 sets of 8 repetitions

Saturday: Cardio or Yoga

Week 3
take a day so that your muscles regain strength and prepare to meet the challenge head on.

Monday
Start your workout with a warm up for 3-5 minutes with jumps or jump rope or a stationary bike.

1. it Squats
1 set 12 reps without bar
2. Push rod hip on the floor
3 sets of 8 repetitions
3. dumbbell bench Press
8 sets, 5 reps

Tuesday: complete rest

Wednesday
1. Paseo Farmer
4 sets of 30 repetitions with dumbbells in hand
2. chin ups up / shooter
3 sets of 8 repetitions
3. Dead
3 sets of 12 repetitions with weights

Thursday: complete rest

Friday
1. squats
1 set 12 reps without bar
2. General Lagartijas
8 sets, 5 reps, 30 seconds rest
3. shoulder Press
3 sets of 12 repetitions

Saturday: Cardio or Yoga

Week 4
Start the week with no exercise on Sunday. It is the last week, by now should have already become addicted to training routine , we are sure.

Monday
begins his exercise. heating for 3-5 minutes with jumps or jump rope or a stationary bike

Start your Monday with the following:
1. Dead
3 sets of 12 repetitions with weights
2. shoulder Press
3 sets of 12 repetitions
3. Hip push bar on the floor
3 sets of 8 repetitions

Tuesday: complete rest

Wednesday
1. squats
1 set 12 reps without bar
2. General Lagartijas
8 sets, 5 reps, 30 seconds rest
3. dumbbell bench Press
8 sets, 5 reps

Thursday: complete rest

Friday
1. Paseo Farmer
4 sets of 30 repetitions with dumbbells in hand
2. chin ups up / shooter
3 sets of 8 repetitions
3. squats
1 set 12 reps without bar

Saturday: Cardio Yoga or

This brings us to the end our 4 weeks of training routine. I hope you enjoy it as much as we did the frame. But before we leave you with this plan, it becomes our responsibility to make to maintain hygiene. antibacterial soap bar must be collected to meet this challenge 4 weeks.

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kris gethin 4 week beginner  |  
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