Simple workout routine

SIMPLE WORKOUTS ROUTINES
Beginners

SUNDAY

REST DAY

MONDAY

Exercise	Sets and Reps	Muscle Group	Difficulty
Seated Dumbbell Presses	2 sets of 12-15 reps	Shoulders	Low
Dumbbell Side Lateral Raises	2 sets of 12-15 reps	Shoulders	Medium
Pull-Ups	2 sets of 12-15 reps	Back	Medium
Seated Cable Rows	2 sets of 12-15 reps	Back	Medium
Crunches	2 sets of 12-15 reps	Abs	Low
Hanging Leg Raises	2 sets of 12-15 reps	Abs	Medium

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TUESDAY

REST DAY

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WEDNESDAY

Exercise	Sets and Reps	Muscle Group	Difficulty
Leg Extention	2 sets of 12-15 reps	Legs / Quadriceps	Low
Lying Leg Curls	2 sets of 12-15 reps	Legs / Hamstrings	Low
Flat Bench Dumbbell Flyes	2 sets of 12-15 reps	Chest	Low
Incline Barbell Bench Press	2 sets of 12-15 reps	Chest	Low

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THURSDAY

REST DAY

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FRIDAY

Exercise	Sets and Reps	Muscle Group	Difficulty
Crunches	2 sets of 12-15 reps	Abs	Low
Hanging Leg Raises	2 sets of 12-15 reps	Abs	Medium
Tricep Bench Dips	2 sets of 12-15 reps	Triceps	Low
Tricep Pressdowns	2 sets of 12-15 reps	Triceps	Low
Standing Cable Curls	2 sets of 12-15 reps	Biceps	Low
Barbell Preacher Curls	2 sets of 12-15 reps	Biceps	Medium

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SATURDAY

REST DAY

Intermediate SUNDAY REST DAY MONDAY Exercise Sets and Reps Muscle Group Difficulty Seated Dumbbell Presses 3 sets of 10-12 reps Shoulders Low Dumbbell Side Lateral Raises 3 sets of 10-12 reps Shoulders Medium Bent-Over Dumbbell Laterals 2 sets of 10-12 reps Shoulders Low Pull-Ups 2 sets of 10-12 reps Back Medium Seated Cable Rows 3 sets of 10-12 reps Back Medium One-Arm Dumbbell Rows 2 sets of 10-12 reps Back Medium Leg Raises 3 sets of 12-15 reps Abs Medium Hanging Leg Raises 3 sets of 12-15 reps Abs Medium TUESDAY REST DAY WEDNESDAY Exercise Sets and Reps Muscle Group Difficulty Leg Extention 3 sets of 10-12 reps Legs / Quadriceps Low Barbell Squats 3 sets of 10-12 reps Legs / Quadriceps High Lying Leg Curls 2 sets of 10-12 reps Legs / Hamstrings Low Standing Calf Raises 3 sets of 12-15 reps Legs / Hamstrings Low Flat Bench Dumbbell Flyes 3 sets of 10-12 reps Chest Low Incline Barbell Bench Press 3 sets of 10-12 reps Chest Medium Push Ups 2 sets of 10-12 reps Chest Low THURSDAY REST DAY FRIDAY Exercise Sets and Reps Muscle Group Difficulty Leg Raises 3 sets of 12-15 reps Abs Medium Hanging Leg Raises 3 sets of 12-15 reps Abs Medium Tricep Bench Dips 3 sets of 10-12 reps Triceps Low Tricep Pressdowns 3 sets of 10-12 reps Triceps Low Dumbbell Kick Backs 2 sets of 10-12 reps Triceps Low Standing Barbell Curls 3 sets of 10-12 reps Biceps Low Standing Dumbell Curls 2 sets of 10-12 reps Biceps Low Reverse Barbell Curls 3 sets of 10-12 reps Biceps Low SATURDAY REST DAY

Advanced

SUNDAY

REST DAY

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MONDAY

Exercise	Sets and Reps	Muscle Group	Difficulty
Seated Dumbbell Presses	4 sets of 8-10 reps	Shoulders	Low
Dumbbell Side Lateral Raises	4 sets of 8-10 reps	Shoulders	Medium
Bent-Over Dumbbell Laterals	3 sets of 8-10 reps	Shoulders	Medium
Pull-Ups	4 sets of 8-10 reps	Back	Medium
Seated Cable Rows	4 sets of 8-10 reps	Back	Medium
One-Arm Dumbbell Rows	3 sets of 8-10 reps	Back	Medium
Leg Raises	4 sets of 12-15 reps	Abs	Medium
Hanging Leg Raises	4 sets of 12-15 reps	Abs	Medium

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TUESDAY

REST DAY

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WEDNESDAY

Exercise	Sets and Reps	Muscle Group	Difficulty
Leg Extention	4 sets of 8-10 reps	Legs / Quadriceps	Low
Barbell Squats	4 sets of 8-10 reps	Legs / Quadriceps	High
45-Degree Leg Press	3 sets of 10-12 reps	Legs / Quadriceps	Medium
Lying Leg Curls	4 sets of 8-10 reps	Legs / Hamstrings	Low
Seated Leg Curls	3 sets of 10-12 reps	Legs / Hamstrings	Low
Standing Calf Raises	4 sets of 10-12 reps	Legs / Hamstrings	Low
Seated Calf Raises	3 sets of 10-12 reps	Legs / Hamstrings	Low
Flat Bench Dumbbell Flyes	4 sets of 8-10 reps	Chest	Low
Incline Barbell Bench Press	4 sets of 8-10 reps	Chest	Medium
Push Ups	3 sets of 8-10 reps	Chest	Low

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THURSDAY

REST DAY

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FRIDAY

Exercise	Sets and Reps	Muscle Group	Difficulty
Leg Raises	4 sets of 12-15 reps	Abs	Medium
Hanging Leg Raises	4 sets of 12-15 reps	Abs	Medium
Tricep Bench Dips	4 sets of 8-10 reps	Triceps	Low
Tricep Pressdowns	4 sets of 8-10 reps	Triceps	Low
Dumbbell Kick Backs	3 sets of 8-10 reps	Triceps	Low
Standing Barbell Curls	4 sets of 8-10 reps	Biceps	Low
Standing Dumbell Curls	4 sets of 8-10 reps	Biceps	Low
Reverse Barbell Curls	4 sets of 10-12 reps	Biceps	Low

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SATURDAY

REST DAY

Verify the previous posts for workout procedures.

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