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5-Day Beginner Workout Plan

The document outlines a 5 day workout program targeting different muscle groups each day. Day 1 focuses on chest, triceps and shoulders with exercises like barbell presses and flyes. Day 2 targets back with pullups, rows and lat pulldowns. Day 3 works legs with squats, lunges and leg extensions/curls. Day 4 returns to shoulders and chest with presses and lateral raises. Day 5 finishes with triceps and biceps using exercises like dips, skullcrushers and curls. Supplement recommendations include a vitamin, amino acids before workouts and protein powder after. Workouts involve 3-5 sets of 10-16 reps and increasing weight once a rep goal is reached.

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Sandu Constantin Sorin
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16 views3 pages

5-Day Beginner Workout Plan

The document outlines a 5 day workout program targeting different muscle groups each day. Day 1 focuses on chest, triceps and shoulders with exercises like barbell presses and flyes. Day 2 targets back with pullups, rows and lat pulldowns. Day 3 works legs with squats, lunges and leg extensions/curls. Day 4 returns to shoulders and chest with presses and lateral raises. Day 5 finishes with triceps and biceps using exercises like dips, skullcrushers and curls. Supplement recommendations include a vitamin, amino acids before workouts and protein powder after. Workouts involve 3-5 sets of 10-16 reps and increasing weight once a rep goal is reached.

Uploaded by

Sandu Constantin Sorin
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd

Ziua 1 : Piept: Impins orizontal cu bara 4 x 12 rep ( daca depasesti 12 rep maresti

cu 10% greutatea � SE APLICA LA TOATE EXERCITIILE )


[Link]
v=S9ta98pMvRI&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=23

Impins inclinat cu ganterele 4 x 12 rep


[Link]
v=X3_4s73it0Q&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=28

Impins orizontal cu ganterele 4 x 12 rep


[Link]
v=eNDsbFHLyig&index=27&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O

Fluturari cu ganterele din inclinat 3 x 16 rep ( banca pusa la prima gaura )


[Link]
v=Tdas6cb8Dmg&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=35

Fluturari la cabluri de jos 3x16 rep


[Link]
v=qHBvRdq1SLQ&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=33

Triceps: Extensii cu gantera deasupra capului 3x12 rep


[Link]
v=c4hWB9iAfao&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=53

Skull crushers ( cu bara z deasupra capului ) 3x12 rep


[Link]
v=vlmvzxR5xfI&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=54

Ziua 2 : Spate: Tractiuni la helcometru la ceafa 3x 12 rep


[Link]
v=BIKHwbXkG04&index=3&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O

Tractiuni la helcometru cu priza apropiata 4x12 rep


[Link]
v=F3QxvNl5fTQ&index=5&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O

Ramat cu sfoara la cabluri din piciaore 3x 16 rep


[Link]
v=TOI3dDZMIZU&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=18

Tractiuni la helcometru cu priza neutra 4x12 rep


[Link]
v=1wmWarbqAys&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=4

Ramat cu bara 4 x 12 rep


[Link]
v=4w8xO4XW5xk&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=20

Biceps : flexii din piciaore cu bara drapta cu priza pronatie 4x12 rep
[Link]
V9o&index=44&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O

Ziua 3 : Picioare : Genuflexiuni cu bara in spate 5 x 12 rep


[Link]
v=qeuwPbjQTJ0&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=31
Fandari cu ganterele in maini 5 x 12 rep
[Link]
v=6Us5pl2z17g&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=49

Extensii la aparat 3x12 rep


[Link]
v=bKLKCucv8fQ&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=50

Flexii la aparat 3x12 rep


[Link]
v=LSjH59LZy2s&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=38

Gambe la aparat 3x 12 rep


Abdomen: Din atarnat ridicari de picioare 4x20 rep ( sau daca nu se pot
efectua din atarnat incerca la aparatul unde iti tii coatele sprijinite)
[Link]
v=bMb1r7INYnI&index=16&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O

La bancuta inclinata la 45 grade 4x20 rep


[Link]
v=w20HhHyXSAs&index=57&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O

La banca dreapta Crunches 4x20 rep


[Link]
v=RIbd0LHRPg0&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=59

Ziua 4 : Umeri : Impins alternativ cu ganterele din picioare cu rotire de


brate 4x16 rep
[Link]
v=CKyD0KkoFFo&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=29

Impins de la piept cu ganterele din sezut 5x 10 rep


[Link]
NY&index=26&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O

Ridicari laterale cu ganterele 5x16 rep


[Link]
MypM&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=9

Bus driver 5 x 12 rep


[Link]
v=URP8msV_LaE&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=56

Trapez: Ridicari de umeri cu bara din picioare 6 x 10 rep


[Link]
v=v5wvJG51gX0&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=13

Ziua 5 : Triceps: Flotari la paralele cu extra greutate � 5 x 12 rep


[Link]
v=BvhpwA_IcSA&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=37

Skull crushers - cu bara Z deasupra capului 4 x 12 rep


[Link]
v=vlmvzxR5xfI&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=54

Extensii cu gantera din semi-aplecat GREUTATE � 4 x 12


[Link]
v=BpZikIxqACg&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=52

Biceps: Flexii cu bara dreapta 4 x 10 rep


[Link]
V9o&index=44&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O

Drag curls 4 x 12 rep


[Link]
9pbr2Q&index=46&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O

Flexii cu priza pronatie cu bara Z din picioare 3 x 12 rep


[Link]
v=0UUS2jAYpBM&index=42&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O

Flexii alternative concentrate cu ganterele din sezut 3 x 12 rep


[Link]
v=uRPEeRGN45U&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=41

Suplimente recomandate : OPTIONAL


Complex vitamine ( de dimineata la trezire )
Aminoacizi lichizi de la Weider ( 30 minute inainte de antrenament )
Proteina ( imediat dupa antrenament ) Ultra Whey de la Muscle Line ( 300 ml APA cu
o cupa de proteine si o lingurita de miere si o banana )

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