Beginner workout plan 7 Days Beginner workout plan - Muscle Gain If you’re new to exercising and going to the gym and you really want to bulk up and get buff, want to add 10 or 20 pounds of solid muscle to their frame. Here’s a monthly workout schedule for beginners. 7 DAY'S WORKOUT ROUTINE DAYS EXERCISES Monday Chest and Shoulder Tuesday Cardio Wednesday Arms and Back Thursday Off Friday Legs and Abs Saturday Off Sunday Off CHEST WORKOUT Flat Bench Press 3 sets 6-8 reps View Incline Bench Press 3 sets 6-8 reps View Decline Bench Press 3 sets 6-8 reps View SHOULDER WORKOUT DB Shoulder Press 3 sets 6-8 reps View DB Side Raise 3 sets 6-8 reps View DB Front Raise 3 sets 6-8 reps View CARDIO WORKOUT Treadmill - Running 30 mins View Elliptical 15 mins View ARMS WORKOUT Barbell Curl (Biceps) 3 sets 6-8 reps View Hammer Curl (Biceps) 3 sets 6-8 reps View Preacher Curl (Biceps) 3 sets 6-8 reps View DB Kickback (Triceps) 3 sets 6-8 reps View Triceps Pushdown (Triceps) 3 sets 6-8 reps View Bench Dips (Triceps) 3 sets 6-8 reps View BACK WORKOUT Pullups 3 sets 6-8 reps View Wide Grip Lat Pulldown 3 sets 6-8 reps View Dumbbell Row 3 sets 6-8 reps View LEGS WORKOUT Barbell Squat 4 sets 6-8 reps View Leg Extension 3 sets 6-8 reps View Leg Curl 3 sets 6-8 reps View ABS WORKOUT Standard Crunches 3 sets 20 reps View Leg Raise 3 sets 20 reps View Plank 3 sets 30-60 secs View Tags: Biceps, Nutrition, Running, Strength, Weight, Weight Loss, Workout Leave a Reply Cancel replyCommentEnter your name or username to comment Enter your email address to comment Enter your website URL (optional) Save my name, email, and website in this browser for the next time I comment.