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Begin­ners Gym train­ing guide: Week 4

This is a gen­er­al, begin­ners guide to train­ing at the gym.

Week 1: 3 days a week, 3 reps each, REVERSE PYRAMID
Week 2: 4 days, two day train­ing split, REVERSE PYRAMID
Week 3: 6 days, 3 then 3 days, 8 – 15 reps range
Week 4: 4 day train­ing, hit­ting each body part

More info here


In the fourth and final week of the pro­gram, you’ll train four days in a four-way split that hits each body­part just once (except for calves and abs, which are each trained twice). Four-day splits are com­mon among exper­i­enced lift­ers because they involve train­ing few­er body­parts (typ­ic­ally 2–3) per workout, which gives each muscle group ample atten­tion and allows you to train with high­er volume. This bump in volume will ensure that your muscles are over­loaded suf­fi­ciently to con­tin­ue the growth they’ve already begun exper­i­en­cing in the first three weeks.

CHEST, TRICEPS, CALVES

LEGS & ABS

SHOULDERS AND CALVES

BACK, BICEPS & ABS

WEEK FOUR : 4 DAY FULL BODY

22 Monday CHEST, TRICEPS, CALVES
23 Tues­day LEGS & ABS
24 Wed­nes­day rest
25 Thursday SHOULDERS AND CALVES
26 Fri­day BACK, BICEPS & ABS
27 Sat­urday rest
28 Sunday rest

DAY 22:
CHEST, TRICEPS, CALVES

 Sets

 Reps

1 Incline bar­bell bench press 5 sets 10÷10÷10÷10÷10  
2 Dumb­bell bench press 5 sets 8÷8÷10÷10÷12  Image result for Dumbbell bench press
3 Dumb­bell flye 5 sets 8÷8÷10÷10÷12  Step image 1
4 Rope press­down 4 sets 10÷10÷10÷12 Image result for Rope pressdown
5 Dumb­bell kick­back 3 sets 10/​10/​10  Step image 2
6 Lying EZ-bar Tri­ceps Exten­sion 3 sets 10/​10/​10  Step image 2
7 Stand­ing calf raise 3 sets 25÷25÷25  Image result for standing calf raise
8 Seated calf raise 3 sets 25÷25÷25  Image result for seated calf raise

 ttttttt

DAY 23 :
LEGS & ABS

 Sets

 Reps

1 Back squat 5 sets 8÷8÷10÷10÷10  Image result for back squat
2 Leg press 5 sets 8÷8÷10÷12÷12  

Image result for leg press

3 Leg exten­sion 5 sets 8÷8÷10÷10÷12  Image result for leg extension
4 Lying leg curl 3 sets 8/​10/​12 Image result for lying leg curl
5 Romani­an dead­lift 3 sets 8/​10/​12  Image result for Romanian deadlift
6 Reverse crunch 3 sets 15 — 20  Image result for crunch exercise
7 Crunch 3 sets 15 — 20  Image result for reverse crunch

tttttt

DAY 25 :
SHOULDERS AND CALVES

 Sets

 Reps

1 Over­head dumb­bell press 5 sets 8÷8÷10÷12  Image result for Overhead dumbbell press
2 Smith machine upright row 5 sets 8÷8÷10÷12  Image result for Smith machine upright row
3 Dumb­bell lat­er­al raise 5 sets 8÷8÷10÷12  Image result for Dumbbell lateral raise
4 Seated calf raise 5 sets 8÷8÷10÷12 Image result for seated calf raise
5 Stand­ing Calf Raise 3 sets 25  Image result for standing calf raise
6 Rope pull down 3 sets 15 — 20  Image result for rope pull down

ttt

DAY 26 :
BACK, BICEPS & ABS

 Sets

 Reps

1 Bar­bell bent-over row 5 sets 12÷12÷12÷12÷12 Image result for barbell bent over row
2 Lat pull­down 5 sets 8÷8÷12÷12÷12 Image result for lat pulldown
3 Bar­bell biceps curl 5 sets 8÷8÷10÷12÷12 Image result for barbell biceps curl
4 Single arm neut­ral grip dumb­bell row 5 sets 8÷8÷10÷12÷12 Image result for single arm neutral grip dumbbell row
5 Incline dumb­bell biceps curl 3 sets 10 Image result for incline dumbbell curl
6 Machine preach­er curl 3 sets 10/​10/​10 Image result for machine preacher curl
7 Crunch 3 sets 20÷20÷20 Image result for crunch exercise

 

Now its time to work on your diet!

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