WEEKLY WORKOUT PLAN FOR BEGINNER AND INTERMEDIATE

You are a beginner then during the starting period try to exercise all part of the body. When any person starting the gym he/she thinks he lifts the heavyweight  but during starting time our body muscles not ready to adopting heavyweight

Actually, you want to get bigger muscles then you should try to lift lightweight in starting time f only focus on proper technique with proper weight.

After one month your body is ready to adopting heavyweight without injury so the first thing to improve your technique 

When I was stating gym I saw many people lift the heavy weight without proper technique because of poor technique there muscles not grow faster any person stated gym to make big muscles 

workout plant for beginners:

FOCUS ON ALL BODY WORKOUT FOR TWO WEEEK

1: PULLDOWN: 10-12 REPS AND 3 SETS

2: CABLE AND MACHINE ROWS:10-12 REPS AND 3 SETS

       

3: BENCH PRESS:10-12 REPS AND 3 SETS

4:SQUATS:10-12 REPS AND 3 SETS

5: OVERHEAD PRESS:10-12 REPS AND 2 SETS

6: CALF RAISES:10-15 REPS AND 2 SETS

EXERCISE FOR INTERMEDIATE

IF YOU ARE WEAK IN ANY PART OF YOUR BODY TRY TO FOCUS ON 2 DAYS WORKOUT IN WEEKS 

CHEST IS NOT DEVELOPED AS COMPARE TO OTHER PART

1: BACK EXERCISE

2: CHEST EXERCISE

3: BICEP AND TEICEP

4: SHOULDER EXERCISE

5: LEG

6: CHEST EXERCISE AND ABS EXERCISE

SO YOU ADD the SAME EXERCISE FOR 2 DAY IN WEEK ON THE BASIS OF WEAK PORTION OF BODY