FitnessAxis.com

Here is a basic workout plan for beginners who want to get bigger and stronger. But before starting this routine follow this golden rule: NEVER OVERDO YOUR EXERCISES. Don't get excited and lose patience. Don't try to produce in two weeks what often takes years to accomplish.

Workouts should start out smooth and easy. Always perform warmup before starting your main exercises. When you feel that your body is customizing to your routine try these tips to decrease the muscular adaptation.

1. Change the exercises you do
2. Change the order in which you do body parts
3. Increase or decrease the frequency with which you train a bodypart
4. Add intensity increasing techniques to you workout, such as partial reps, burns, supersets, etc.

Monday	(10-15 minutes of some type of cardio before workout)
Body Part	Exercise	Sets	Reps
Upper Abs	Crunches	3 sets	10-20 reps
Chest	Bench Press	1 set	12-15 reps
	Bench Press	3 sets	10-12 reps
	Incline Press	3 sets	10-12 reps
	Machine Flys	3 sets	10-12 reps
Triceps	Triceps Pushdowns	3 sets	10-12 reps
	Dips	3 sets	8-10 reps
Tuesday	(10-15 minutes of some type of cardio before workout)
Body Part	Exercise	Sets	Reps
Lower Abs	Leg Raises	3 sets	10-20 reps
Back	Cable Rows	1 set	12-15 reps
	Cable Rows	3 sets	10-12 reps
	Lat Pull Downs (front)	3 sets	10-12 reps
	T-Bar Rows	3 sets	10-12 reps
Biceps	Barbell Curls	1 sets	10-12 reps
	Barbell Curls	3 sets	8-10 reps
Wednesday	Day Off
Thursday	(10-15 minutes of some type of cardio before workout)
Body Part	Exercise	Sets	Reps
Upper Abs	Crunches	3 sets	10-20 reps
Quads/Hams	Squats	1 set	12-15 reps
	Squats	3 sets	10-12 reps
	Leg Press	3 sets	10-12 reps
	Leg Extension	3 sets	10-12 reps
	Leg Curls	3 sets	10-12 reps
Friday	(10-15 minutes of some type of cardio before workout)
Body Part	Exercise	Sets	Reps
Lower Abs	Leg Raises	3 sets	10-20 reps
Shoulders	Military Shoulder Press (to front)	1 set	12-15 reps
	Military Shoulder Press (to front)	3 sets	10-12 reps
	Barbell Upright Rows	3 sets	10-12 reps
	Side Dumbbell Lateral Raises	3 sets	10-12 reps
Calves	Standing Calf Raises	1 set	12-15 reps
	Seated Calf Raises	3 sets	10-12 reps
Saturday	Day Off
Sunday	Day Off