Free sample beginner workout regimen - Men/ Women

Monday: CHEST:
Warmup: Push ups (10 reps 2 sets)
Flat bench barbell presses - 3 sets * 10 reps
Inclined bench dumbell presses - 3 sets * 10 reps
Flat bench dumbell flies - 4 sets * 10 reps
Decline bench dumbell presses - 3 sets * 10 reps

Tuesday: BACK:
Warmup: Pull ups (10 reps * 2 sets)
Standard Lat pull down - 3 sets * 10 reps
Seated D cable rowing - 3 sets * 10 reps
Single hand dumbell rowing - 4 sets * 10 reps
Hyper extensions - 2 sets * 10 reps

Wednesday: ARMS:
Rope press downs - 3 sets * 10 reps
Barbell skull crushers - 3 sets * 10 reps
Single arm dumbell extensions - 3 sets 10 reps
Standard barbell curls - 3 sets 10 reps
Preacher curls - 3 sets 10 reps
Concentration curls - 3 sets 10 reps

Thursday: REST

Friday: Shoulders:
Warmup: Push ups (10 reps * 2 sets)
Overhead barbell presses - 3 sets * 10 reps
Dumbell side laterals - 3 sets * 10 reps
Dumbell rear delt flies - 3 sets * 10 reps
Barbell shrugs - 3 sets * 10 reps

Saturday: Legs:
Warmup: Free squats/ Sit-ups (15 reps * 3 sets)
Weighted barbell squats - 3 sets * 12 reps
Seated leg extensions - 4 sets * 12 reps
Machine leg presses - 3 sets 12 reps
Lying hamstring curls - 3 sets 12 reps
Calf raises - 3 sets 15 reps

Sunday: Rest