There are many benefits to fitness, and in fitness, you can practice at home or in the gym. Some people will make fitness plans based on their own circumstances. Of course, doing so can help people achieve their goals better. Some people still understand the fitness plans of novice gyms. So, what about the four-workout-a-week version of the Beginner’s Gym fitness plan? Let’s take a look.

Monday

Training areas: middle chest, triceps

Barbell bench press 3x10RM

Dumbbell fly 3x10

Chest clamp 3x10

Butterfly chest 3x10

Heavy hammer pressure 3x10

Dumbbell bent-over extension 3x10

Wednesday

Training parts: latissimus dorsi, biceps

Heavy hammer seated pull-down 3x10

Seated Rowing 3x10

Standing dumbbell bent over row 3x10

Standing barbell curl 3x10

Seated dumbbell curl 3x10

Friday

Training parts: deltoid, abdominal muscles

Barbell seated press 3x10

Dumbbell front raise 3x10

Dumbbell lateral raise 3x10

Dumbbell bent over side raise 3x10

Sit-ups 1x25

Goat stands up 1x25

Saturday

Training area: legs

Squat 3x10

Leg press 3x10

Seated leg extension 3x10

Prone leg curl 3x10

Heel raise 3x10

Editor’s recommendation:
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