Beginner Workout

Full Body Workout

3 days per week

squats 3x8-10
bench press 3x8-10
bent over rows 3x8-10
military press 2x10-12
barbell curl 2x10-12
triceps extensions 2x10-12

*rest between sets 90-120 seconds for compound movements , 60-90 seconds for isolation exercises


abs work choose 4 exercises and do each exercise 2x10-15 reps

*rest 30-60 seconds between sets


try to increase your lifts on the main exercises each workout : squat , bench , bent over rows