Workout Beginner

EVERY DAY: On waking up

• Drink one big cup of black coffee

• One pressed lemon with plenty of water, add in something for taste (not sugar).

💡 Suggestion: 10g glutamin, 5g eaa and 5g bcaa. Then 20 minutes of fast walking.

Full Body Workouts for Beginners:

Beginners Full Body Workout A:

• Barbell back squats

  3 sets of 8 – 12

• Back pulldown

  (Use assistance if necessary – machine or bands) – 3 sets of 8 – 12

• Overhead Press

  (Seated or standing, dumbbell or barbell), 3 sets of 8 – 12

• Dumbbell single arm row

  3 sets of 8 – 12

• Bench press

  (Dumbbell or barbell), 3 sets of 8 – 12

Beginners Full Body Workout B:

• Romanian deadlift

  , 3 sets of 8 – 12

• Barbell bent over row

  3 sets of 8 – 12

• Dumbbell walking lunges

  (or barbell reverse lunges) - 3 sets of 8 – 12

• Machine Lat pulldown

  3 sets of 8 – 12

• Incline bench press

  (Dumbbell or barbell) - 3 sets of 8 – 12

Day 1: A

Day 2: Rest

Day 3: B

Day 4: Rest

Repeat