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About this plan
First time at the gym? This routine is for you! Full body workout for beginner men. Focused on getting familiar with the basic (but essential) exercises, gaining strength, and building muscle mass. The exercises will be performed as follows: - 3 sets of 15 repetitions. - 40 seconds to 1 minute of rest between sets. - Light weight. - Perform a moderate warm-up for 5 to 10 minutes before starting to train. And 5 to 10 min. light cool-down at the end. Adapt it to your needs and goals. For example: using a barbell instead of dumbbells, varying the sets, repetitions, and rest.
Mon
Rutina de Lunes
Dumbbell Bench Press
3 SETS • 15 REPS•Pecho
Cable Bar Lateral Pulldown
3 SETS • 15 REPS•Espalda
Dumbbell Lateral Raise
3 SETS • 15 REPS•Hombros
Dumbbell Alternate Biceps Curl
3 SETS • 15 REPS•Bíceps
Fondos en banco en el piso
3 SETS • 15 REPS•Tríceps
Dumbbell Deadlift
3 SETS • 15 REPS•Glúteos, Cuádriceps
Lever Seated Leg Curl
3 SETS • 15 REPS•Isquiotibiales
Wed
Rutina de Miércoles
Dumbbell Bench Press
3 SETS • 15 REPS•Pecho
Cable Bar Lateral Pulldown
3 SETS • 15 REPS•Espalda
Dumbbell Lateral Raise
3 SETS • 15 REPS•Hombros
Dumbbell Alternate Biceps Curl
3 SETS • 15 REPS•Bíceps
Fondos en banco en el piso
3 SETS • 15 REPS•Tríceps
Dumbbell Deadlift
3 SETS • 15 REPS•Glúteos, Cuádriceps
Lever Seated Leg Curl
3 SETS • 15 REPS•Isquiotibiales
Fri
Rutina de Viernes
Dumbbell Bench Press
3 SETS • 15 REPS•Pecho
Cable Bar Lateral Pulldown
3 SETS • 15 REPS•Espalda
Dumbbell Lateral Raise
3 SETS • 15 REPS•Hombros
Dumbbell Alternate Biceps Curl
3 SETS • 15 REPS•Bíceps
Fondos en banco en el piso
3 SETS • 15 REPS•Tríceps
Dumbbell Deadlift
3 SETS • 15 REPS•Glúteos, Cuádriceps
Lever Seated Leg Curl
3 SETS • 15 REPS•Isquiotibiales