Turn the belly into muscle in 30 days.

Share Simple Weight Table for Rookies

Many people want to have a fit without having to go to the gym every day or have no previous experience.

This post combines a basic weight table for novice men that focuses on, builds muscle and loses fat along the way.

📆 Training Schedule 4 Days a Week (Muscle Segmentation)

Day 1 - Chest + Triseps

• Push-ups 3 sets x 12 times

• Dumbbell Bench Press 3 x 10

• Triceps Dips 3 x 10

• Dumbbell Fly 2 x 12

Day 2 - Leg + Hip

• Bodyweight Squats 3 x 15

• Lunges 3 x 12 (each side)

• Glute Bridge 3 x 12

• Calf Raises 3 x 15

Day 3 - After + Biseps

• Dumbbell Row 3 x 10

• Pull-ups (or Lat Pull Down) 3 x 6-8

• Dumbbell Curl 3 x 12

• Hammer Curl 2 x 10

Day 4 - Shoulder + Core (Core)

• Shoulder Press 3 x 10

• Lateral Raise 3 x 12

• Plank 3 rounds (30-60 seconds each)

• Russian Twist 3 x 20

💡 Tips for newbies:

• Play slowly but sure. Focus cheaply before gaining weight.

• Spare rest days for the muscles to recover.

• Diet Control = Faster Effects! No Sugar + White Polish Powder

• Drink enough water and sleep 7-8 hours / night

# Playing rookie warlocks # Belly reduction # Weight Training # MenFitness # Lemon 8 GenZ challenge