Introducing the 3-day push, pull, legs workout to beginners is like handing them the keys to a stronger, fitter future. This approach simplifies their fitness journey by breaking down exercises into three focused days: push, pull, and legs.
Day 1: Push
Bench Press (Barbell)
Sets: 3
Rep Range: 6-12
Seated Overhead Press (Machine)
Sets: 3
Rep Range: 8-12
Chest Press (Machine)
Sets: 3
Rep Range: 8-12
Lateral Raise (Dumbbell)
Sets: 3
Rep Range: 12-15
Tricep Dip (Bench)
Sets: 3
Rep Ranges: Failure
Tricep Extension (Cable)
Sets: 3
Rep Ranges: 8-12
Day 2: Pull
Assisted Pull Up
Sets: 3
Rep Range: Failure
ISO Lateral Row
Sets: 3
Rep Ranges: 8-12
Lat Pull Downs
Sets: 3
Rep Range: 8-12
Bicep Curl (Barbell)
Sets: 3
Rep Range: 6-12
Preacher Curl (Machine)
Sets: 3
Rep Range: 8-12
Day 3: Legs
Squat (Smith Machine)
Sets: 3
Rep Range: 6-12
Lunges (Dumbbell)
Sets: 3
Rep Range: 8-12
Leg Curl (Machine)
Sets: 3
Rep Range: 8-12
Seated Calf Raise
Sets: 3
Rep Range: 8-15
Try this for a month or 2 then move on to more advanced training.
Jumpstart Your Fitness Journey: A Simple 3-Day Full Body Workout for Beginners
Full body workouts are perfect for beginners, offering an efficient and comprehensive way to get fit fast! They engage all major muscle groups in each session, building a strong foundation of strength and endurance while enhancing muscle recovery and preventing injuries. Plus, they torch calories and boost cardiovascular health, ensuring balanced muscle development and flexibility. Best of all, these workouts are easily adjustable to fit your fitness level, keeping things exciting and ensuring you see continuous progress and awesome results. Jumpstart your fitness journey with full body workouts and feel the difference!
Add comment
Comments