This is a workout done four times a week, in the ABCD format, where each muscle group is directly trained once a week.
It is aimed at people with little training experience who have recently joined the gym.
It uses a significant variety of exercises, with a greater focus on compounds, but also with some auxiliary and more specific exercises.
The main objective is above all to master the technique of the main exercises, and then move on to a more advanced training, in an effective way.
In addition to mastering the technique of the most important exercises, which will be very useful for you to evolve in the long term, you will also gain muscle mass.
Follow this workout with a good diet, and the increase in muscle mass will be significant.
Click on the name of the exercises to access the respective image of each.
chest and triceps
|Bench Press||3 Series||10 repetitions|
|Incline Bench Press||3 Series||10 repetitions|
|Openings||2 Series||10 repetitions|
|Bench Press Short Handle||3 Series||10 repetitions|
|Funds||2 Series||until failure|
|Squat||3 Series||10 repetitions|
|Press||3 Series||10 repetitions|
|Leg Extension||2 Series||10 repetitions|
|Leg Curl||2 Series||10 repetitions|
|Shoulder Press||3 Series||10 repetitions|
|Arnold||3 Series||10 repetitions|
|Sides||2 Series||10 repetitions|
|High Row||2 Series||10 repetitions|
back and biceps
|Elevations||3 Series||to failure|
|Dead weight||3 Series||10 repetitions|
|Paddle T||2 Series||10 repetitions|
|seated row||2 Series||10 repetitions|
|Curl Bicep Bar||3 Series||10 repetitions|
|Concentrated Bicep||2 Series||10 repetitions|
Before each workout you should do ten minutes of cardio of your choice to warm up, and some joint movements focused on the muscles working in that workout.
You should also actively warm up the muscles you are going to work on in that workout, with one or two sets where you use half the weight.
You shouldn't do the training all in a row, that is, you should have rest days.
Training on Monday and Tuesday with rest on Wednesday, followed by training on Thursday and another on Friday with the weekend in recovery.
choose two to three abdominal exercises and do it at the end of training, twice a week.
Includes three series of hyperextensions at the end of two workouts of your choice.
Finally, this is just a generic workout, and one that can easily be adapted if you know what you're doing.