This is a starter workout designed for absolute beginners to muscle building. It is a 3 day a week routine which works all the major muscle groups in 1 session.
Workout Summary
| Main Goal: | Build Muscle |
| Workout Type: | Full Body |
| Training Level: | Beginner |
| Days Per Week: | 3 |
| Equipment Required: | Barbell, Bodyweight, Cables, Dumbbells, Machines |
| Target Gender: | Male & Female |
| Author: | Troy A. Dolfi |
Workout Description
This is a beginner workout designed for absolute beginners to muscle building. It is a 3 day a week routine why works all the major muscle groups in 1 session. Beginners should use a workout like this before starting a split routine.
Below you’ll find the daily schedule. You should complete the schedule below 3 times per week, preferably Monday-Wednesday-Friday.
If you need any advice with getting started using one of our workouts head over to our forum and ask us.
Daily Workout Schedule:
| Fullbody Workout – 3 Days Per Week | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| 45 Degree Leg Press | 3 | 12 |
| Leg Curl | 3 | 12 |
| Calf Raises | 2 | 15 |
| Chest and Shoulders | ||
| Exercise | Sets | Reps |
| Flat Barbell Bench Presses | 2 | 10 |
| Barbell Shoulder Presses | 2 | 10 |
| Back | ||
| Exercise | Sets | Reps |
| Front Pulldowns | 2 | 12 |
| Barbell Rows | 2 | 10 |
| Arms | ||
| Exercise | Sets | Reps |
| Barbell Curls | 2 | 10 |
| Lying Tricep Extensions | 2 | 10 |
| Abdominals | ||
| Exercise | Sets | Reps |
| Ab Crunches | 2 | 20 |
Source: Introduction To Bodybuilding Workout