Free Workout Guides

# 4-Day Weight Training Routine { Basic Level Training }

This plan is perfect for Beginners and involves the whole body. The workout is done on Monday, Tuesday, Thursday and Friday.

Day 1. Chest, Shoulders and Abs
Day 2. Back
Day 3. Rest
Day 4. Legs and Abs
Day 5. Arms
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
Pullovers, 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
Bent-over Dumbbell Laterals, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Workout # 2

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Tuesday

Back

Chin-ups, 3 sets to failure
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
T-Bar Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure
Shrugs, 3 sets of 10,6, 4 reps to failure

Forearms

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

Workout # 3

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Thursday

Legs

Front Squats , 3 sets of 10,6, 4 reps to failure
Leg Press, 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

Abdominals

Abdominal Crunches , 5 sets to failure.

Workout # 4

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Friday

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

Triceps

Bench Dips, 3 sets to failure
Triceps Pull downs, 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 - Wednesday, Saturday and Sunday.

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