A Beginners Plan
 

Every Beginner needs a plan to stay in shape. Even if you are advanced try this routine out for the next 4 weeks.
Day 1
Barbell Squat With Ball 3 x8
Barbell Walking Lunge 3 x5
Prone Machine Leg Curl Alternating Legs 3 x15
Prone Machine Leg Curl Both Legs 3 x15
Standing Shoulder Press Alternating Arms 3 x12
Standing Dumbbell Front Raise Both Arms With Band 3 1x0
Standing Dumbbell Rear Delt Raise Both Arms 3 x12
Standing Dumbbell Side Raise Both Arms With Band 3x 10
Laying on Ball Abdominal Crunches Hands by Head With Band 5 x20
Day 2
Barbell Bench Press On Bench With Band 4 x10
Dumbbell Bench Press On Bench Alternating Arms 3 x8
Standing Mid Cable Flys Both Arms 3 x12
Seated On Bench Bar Lat Pulldowns Both Arms 4 x8
Standing Wide Grip Low Rows With Band Both Arms 4 x8
Standing Overhead Pulldowns With Band Both Arms 3 x15
Standing Bicep Curl Dumbbell With Band Both Arms 4 x10
Standing Bicep Curl Barbell Both Arms 4x 10
Standing Cable Triceps Extension Both Arms 4 x10
Laying on Ball Abdominal Crunches Hands by Head With Band 5x 30
Day 3
Seated Machine Leg Extension Both Legs 2 x20
Barbell Sumo Squat With Ball 4 x10
Barbell Front To Back Lunge 4 x8
Prone Machine Leg Curl Both Legs 3 x8
Machine Military Press Alternating Arms 3 x10
Standing Dumbbell Side Raise Alternating Arms 3 x10
Standing Dumbbell Front Raise Both Arms 3x 10
Standing Full Range Lateral Raise With Band Both Arms 3x 10
Laying on Ground Abdominal Crunches Hands by Head 5 x20
Day 4
Barbell Incline Bench Press On Bench 4 x10
Laying on Bench Dumbbell Flys Both Arms 3 x8
Dumbbell Incline Bench Press On Bench Alternating Arms 3 x6
Dumbbell Bent Over Wide Grip Rows Both Arms 3 x10
Slanted Bench Back Extension 3 x10
Standing Bicep Curl Barbell With Band Both Arms 5 x10
Standing Kickbacks Alternating Arms With Band 5 x15
Laying on Ground Abdominal Crunches Hands by Head 5x 20
Day 5
Standing Squat With Band 1 x50
Standing Incline Chest Fly With Band One Arm 1x 30
Standing Shoulder Press With Band Both Arms 1 x30
Standing Bicep Curl Dumbbell With Band Both Arms 1x 50
Standing Triceps Extension With Band Both Arms 1 x40
Standing Wide Grip High Rows With Band Both Arms 1 x30
Laying on Ground Abdominal Crunches Hands by Head 1 x30
Week2 Day 1
Barbell Squat With Ball 3x 10 Legs
Barbell Walking Lunge 3 x8
Prone Machine Leg Curl Alternating Legs 3x 12
Prone Machine Leg Curl Both Legs 3 x12
Standing Shoulder Press Alternating Arms 3 x20
Standing Dumbbell Front Raise Both Arms With Band 3 x12
Standing Dumbbell Rear Delt Raise Both Arms 3 x12
Standing Dumbbell Side Raise Both Arms With Band 3 x15
Laying on Ball Abdominal Crunches Hands by Head With Band 5 x30
Day 2
Barbell Bench Press On Bench With Band 3 x5
Dumbbell Bench Press On Bench Alternating Arms 3x 10
Standing Mid Cable Flys Both Arms 4x 8
Seated On Bench Bar Lat Pulldowns Both Arms 3 x10
Standing Wide Grip Low Rows With Band Both Arms 3x 10
Standing Overhead Pulldowns With Band Both Arms 4 x12
Standing Bicep Curl Dumbbell With Band Both Arms 3 x12
Standing Bicep Curl Barbell Both Arms 4 x8
Standing Cable Triceps Extension Both Arms 3 x15
Laying on Ball Abdominal Crunches Hands by Head With Band 5x 30
Day 3
Seated Machine Leg Extension Both Legs 2x 20
Barbell Sumo Squat With Ball 3 x12
Barbell Front To Back Lunge 3x 6
Prone Machine Leg Curl Both Legs 3x 10
Machine Military Press Alternating Arms 3 x8
Standing Dumbbell Side Raise Alternating Arms 3 x8
Standing Dumbbell Front Raise Both Arms 3 x8
Standing Full Range Lateral Raise With Band Both Arms 3 x8
Laying on Ground Abdominal Crunches Hands by Head 5 x20
Day 4
Barbell Incline Bench Press On Bench 3x 8
Laying on Bench Dumbbell Flys Both Arms 3 x10
Dumbbell Incline Bench Press On Bench Alternating Arms 3 x10
Dumbbell Bent Over Wide Grip Rows Both Arms 3 x8
Slanted Bench Back Extension 3x 6 Back
Standing Bicep Curl Barbell With Band Both Arms 4 x8
Standing Kickbacks Alternating Arms With Band 4x 15
Laying on Ground Abdominal Crunches Hands by Head 5x 25
Day 5
Standing Squat With Band 1 40
Standing Incline Chest Fly With Band One Arm 1 x40
Standing Shoulder Press With Band Both Arms 1x 40
Standing Bicep Curl Dumbbell With Band Both Arms 1 x40
Standing Triceps Extension With Band Both Arms 1 x40
Standing Wide Grip High Rows With Band Both Arms 1 x40
Laying on Ground Abdominal Crunches Hands by Head 1 x40
Week3
Day 1
Barbell Squat With Ball 4 x6
Barbell Walking Lunge 4 x6
Prone Machine Leg Curl Alternating Legs 4 x12
Prone Machine Leg Curl Both Legs 4 x10
Standing Shoulder Press Alternating Arms 4 x8
Standing Dumbbell Front Raise Both Arms With Band 4x 6
Standing Dumbbell Rear Delt Raise Both Arms 4x 8
Standing Dumbbell Side Raise Both Arms With Band 4x 6
Laying on Ball Abdominal Crunches Hands by Head With Band 5 x40
Day 2
Barbell Bench Press On Bench With Band 4 x8
Dumbbell Bench Press On Bench Alternating Arms 3 x12
Standing Mid Cable Flys Both Arms 3 x10
Seated On Bench Bar Lat Pulldowns Both Arms 3 x12
Standing Wide Grip Low Rows With Band Both Arms 3 x12
Standing Overhead Pulldowns With Band Both Arms 3 x15
Standing Bicep Curl Dumbbell With Band Both Arms 3 20
Standing Bicep Curl Barbell Both Arms 3 x12
Standing Cable Triceps Extension Both Arms 3x 12
Laying on Ball Abdominal Crunches Hands by Head With Band 4 x40
Day 3
Seated Machine Leg Extension Both Legs 2 x20
Barbell Sumo Squat With Ball 3 x10
Barbell Front To Back Lunge 3x 8
Prone Machine Leg Curl Both Legs 3x 12
Machine Military Press Alternating Arms 4x 8
Standing Dumbbell Side Raise Alternating Arms 4 x6
Standing Dumbbell Front Raise Both Arms 4 x6
Standing Full Range Lateral Raise With Band Both Arms 4 x10
Laying on Ground Abdominal Crunches Hands by Head 5x 20
Day 4
Barbell Incline Bench Press On Bench 3x 6
Laying on Bench Dumbbell Flys Both Arms 3 x10
Dumbbell Incline Bench Press On Bench Alternating Arms 3 x8
Dumbbell Bent Over Wide Grip Rows Both Arms 3 x10
Slanted Bench Back Extension 3 x10
Standing Bicep Curl Barbell With Band Both Arms 5x 8
Standing Kickbacks Alternating Arms With Band 5 x10
Laying on Ground Abdominal Crunches Hands by Head 5x 20
Day 5
Standing Squat With Band 1 x30 Legs
Standing Incline Chest Fly With Band One Arm 1 x30
Standing Shoulder Press With Band Both Arms 1x 30
Standing Bicep Curl Dumbbell With Band Both Arms 1 x30
Standing Triceps Extension With Band Both Arms 1 x30
Standing Wide Grip High Rows With Band Both Arms 1 30
Laying on Ground Abdominal Crunches Hands by Head 1 x30
Week4Day 1
Exercise Sets Reps Muscle Group
Barbell Squat With Ball 4 x10
Barbell Walking Lunge 3x 10
Prone Machine Leg Curl Alternating Legs 3x 10
Prone Machine Leg Curl Both Legs 3x 8
Standing Shoulder Press Alternating Arms 2 x20
Standing Dumbbell Front Raise Both Arms With Band 2 x15
Standing Dumbbell Rear Delt Raise Both Arms 2 x15
Standing Dumbbell Side Raise Both Arms With Band 2 x12
Laying on Ball Abdominal Crunches Hands by Head With Band 5 x40
Day 2

Barbell Bench Press On Bench With Band 3x 6
Dumbbell Bench Press On Bench Alternating Arms 3x 8
Standing Mid Cable Flys Both Arms 3 x10
Seated On Bench Bar Lat Pulldowns Both Arms 2 x15
Standing Wide Grip Low Rows With Band Both Arms 2 x15
Standing Overhead Pulldowns With Band Both Arms 2 x25
Standing Bicep Curl Dumbbell With Band Both Arms 3 x15
Standing Bicep Curl Barbell Both Arms 3 x10
Standing Cable Triceps Extension Both Arms 3 x10
Laying on Ball Abdominal Crunches Hands by Head With Band 5 x20
Day 3
Seated Machine Leg Extension Both Legs 2x 20
Barbell Sumo Squat With Ball x4 8
Barbell Front To Back Lunge 3 x10
Prone Machine Leg Curl Both Legs 3 x15
Machine Military Press Alternating Arms 4 x10
Standing Dumbbell Side Raise Alternating Arms 4 x6
Standing Dumbbell Front Raise Both Arms 4 x6
Standing Full Range Lateral Raise With Band Both Arms 4 x8
Laying on Ground Abdominal Crunches Hands by Head 5x 20
Day 4
Barbell Incline Bench Press On Bench 4 x10
Laying on Bench Dumbbell Flys Both Arms 4 x10
Dumbbell Incline Bench Press On Bench Alternating Arms 4x 8
Dumbbell Bent Over Wide Grip Rows Both Arms 4 x10
Slanted Bench Back Extension 4 x8
Standing Bicep Curl Barbell With Band Both Arms 4 x10
Standing Kickbacks Alternating Arms With Band 4 x10
Laying on Ground Abdominal Crunches Hands by Head 5x 20
Day 5

Standing Squat With Band 1 x50
Standing Incline Chest Fly With Band One Arm 1 x50
Standing Shoulder Press With Band Both Arms 1 x50
Standing Bicep Curl Dumbbell With Band Both Arms 1 x50
Standing Triceps Extension With Band Both Arms 1x 50
Standing Wide Grip High Rows With Band Both Arms 1 x50
Laying on Ground Abdominal Crunches Hands by Head 1 x20