Complete Beginner Workout Routine – 40 Exercises

 

Workout routine:

Workout routine:
Do 1 or 2 exercises of each type, you have to be able to do at least 4-5 reps to start training 8sets of 3 reps, when you get better do 6 sets of 4 reps, then 5×5 and then 4×6.
When you can easily do 4×6, chose a harder exercise and start doing again 8×3, then 6×4, 5×5 and 4×6.
In isometric exercises try to get 5 sets of 20 seconds at least. Rest 3-5 minutes between sets in all exercises.

* You can watch a video of the exercise by clicking on the words in blue.

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MONDAY and THURSDAY: Inverted Rows or Chin-ups or Pull-ups + Forearm Hollow Plank

Chose 1 exercise acording to your level of strength:

A1) Inverted Rows1

1 Inverted Rows 0.5 (bent knees) – do these if you can’t do regular rows

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2 Inverted Rows – you can use a solid table, a low bar, etc.

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3 Elevated inverted rows – place your feet on a chair for example2

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A2) Chin-ups – if you can easily do 4sets x 6reps, try these:

4 Partial eccentric Chin-ups
5 Eccentric (negative) Chin-ups – go down as slowly as possible
Isometric Chin-ups
Chin-ups

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A3) Pull-ups – if you can easily do 4×6 Chin-ups, try these:

8 Negative wide Pull-ups (and partial)
9 Wide isometric Pull-ups I
10 Wide isometric Pull-ups II
11 Wide Pull-ups

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 A4) If you can do 4×6 of Wide Pull-ups, try these intermediate variations  

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B) Transversus Abdominis – Forearm Hollow PlankCaptura

In this video you have 5 variations, do the one you can hold for at least 30 seconds.

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TUESDAY and FRIDAY:  Push-ups / Dips + Lower back

A1) Push-ups (choose one according to your level of strength)Knee pushups

—.. Knee Push-ups – start with these if you can’t do regular push-ups.

—–Push-ups – remember to protract the scapula at the top and lock your elbows.
—–Elevated push-ups – do these if regular push-ups are too easy for  you.
—–Pronated push-ups – *these are not Pseudo planche push-ups as you’re leaning forward very little.

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A2) Dips (choose one according to your level of strength)

Chair Dips – one of the easiest dip variations
—-Elevated Chair Dips – place your feet on a chair or bench
—-Eccentric Dips on parallel bars – lower yourself down as slowly as possible, in time try to do partial R.O.M. dips
—-Dipsfondo1
—-Dips on single bar – pronated
—-Dips on single bar – supinated

* If you can do 4 sets of 6 reps of the exercises above then train:

Tuck Planche or Ring Dips or Archer Push-ups

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 B) Lower back

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Train 1 exercise in the video

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WEDNESDAY and SATURDAY Abs  +  Leg exercises8

A) AbsLeg raises – choose 1 exercise

Or train L-sit

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B) Leg Exercisessemt aductora

Half Squat
Squat against the wall
Half plyo squat
Lateral half squat
Bulgarian squat
Lunge

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* Or try the advanced exercises in this video:  1305317738m

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SUNDAY – rest

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