Free Workout Guides

This plan is perfect for Beginners and those with busy Lifestyles. The workout is done on Mondays, Wednesdays and Fridays.

Day 1. Chest, Shoulders, Abs and Forearms
Day 2. Rest
Day 3. Back and Triceps, Abs
Day 4. Rest
Day 5. Legs, Biceps, Abs, Forearms
Day 6. Rest
Day 7. Rest

Workout # 1
Perform 1 - 2 sets of Warm-up exercise before every first set using 40-50% of max weight.

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Monday

Chest

Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Dumbbell Flys,3 sets of 10,6, 4 reps to failure

Shoulders

Barbell Shoulder Press, 3 sets of 10,6, 4 reps to failure
Lateral Raises, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure

Workout # 2

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Wednesday

Back

Chin-ups, 3 sets to failure
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
Bent-over Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure

Triceps

Bench Dips, 3 sets to failure
Triceps Pull downs, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Workout # 3

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Friday

Legs

Squats , 3 sets of 10,6, 4 reps to failure
Leg Curls, 3 sets of 10,6, 4 reps to failure
Calf Raises, 3 sets of 10,6, 4 reps to failure

Biceps

Standing Barbell Curls, 3 sets of 10,6, 4 reps to failure
Seated Dumbbell Curls, 3 sets of 10,6, 4 reps to failure

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Rest Days - Tuesday, Thursday, Saturday and Sunday.

You can add/change other Exercises to add variation and avoid overtraining and boring workouts.