
New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
With this workout you focus should be on your technique not the weight you're lifting. Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks.
The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Abs and lower back should be worked after each workout with 2 exercises (see ab exercises).
Day 1
Chest/Triceps


Sets: 4 Reps: 12,10,10,10


Sets: 2 Reps: 10


Sets: 3 Reps: Failure


Sets: 3 Reps: 10
Day 2 - rest day
Description is empty
No exercises
Day 3
Back/Biceps


Sets: 4 Reps: 10


Sets: 3 Reps: 12


Sets: 3 Reps: 10


Sets: 3 Reps: 8-10
Day 4 - rest day
Description is empty
No exercises
Day 5
Legs/Shoulders


Sets: 4 Reps: 12,10,10,10


Sets:3 Reps: 12


Sets: 3 Reps: 12


Sets: 4 Reps: 8-10


Sets: 3 Reps: 10
Day 6- rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises