Full Body Muscle Builder
3 days · 18 exercises
Muscle buildingBeginner3× / week
A full-body plan for beginners who want to build muscle. Three sessions a week with one exercise per major muscle group give a high training frequency at manageable volume. Machines and dumbbells make it easier to learn clean technique. Progression through slow weight increases in the 8-12 rep range.
Tag A – Ganzkörper
Machine Leg PressBeine
Machine Chest PressBrust
Machine PulldownRücken
Dumbbell Seated Overhead PressSchultern
Dumbbell CurlArme
Hand PlankCore
Tag B – Ganzkörper
Dumbbell Goblet SquatBeine
Dumbbell Bench PressBrust
Machine Seated Cable RowRücken
Dumbbell Lateral RaiseSchultern
Cable Rope PushdownArme
Machine CrunchCore
Tag C – Ganzkörper
- Machine Leg PressBeine
Kettlebell Romanian DeadliftBeine
Dumbbell Incline Bench PressBrust
Dumbbell Row UnilateralRücken
Dumbbell Rear Delt FlySchultern
Kettlebell Calf RaiseBeine