The Best Workout Routine for Beginners **BUILD MUSCLE & LOSE FAT**

■ Instagram: @shredbundy

[priyo_das]

Day 1 (Horizontal Push/Pull)

Flat Dumbbell Press
Incline Dumbbell Rows
Pec Deck Fly
Reverse Pec Deck
Dumbbell Bicep Curls

Day 2 (Leg)

Leg Press
Seated Leg Curl
Leg Extension
Standing Calf Raise
Hyperextension

Day 3 (Vertical Push/Pull)

Pull Ups
Smith Machine Overhead Press
Straight Arm Pulldown
Machine Lateral Raise
Overhead Tricep Extensions

[stephenridley]

I'm 72 and have never been to a gym in my life 😂
But I recently got diagnosed with metabolic syndrome and so decided to lose weight and start exercising.
15Kg down and walking for 1 hour every day
Need to avoid muscle loss and found this very useful as a guide to the sort of equipment I should be using as a gym virgin 😂
Wish me luck 😊😇🙏

[lastwill]

Editing is top notch on this Joe. This video came at a great time when I needed to get back to the gym so thank you

[nelsonhoffman]

Bro this is awesome. Now can you do the INtermediate, and then the advanced lifter? Seriuosly this is fantastic. Thank you.

[fugu]

As a noob in the gym after training calisthenics for years at home i really appreciate this video, thanks.

[doughughes]

This video came at the right time. It’s safe and effective for me after ten years away from the gym. Thanks!

[albertcabanday]

Thank God, been looking for beginners plan, thank you for providing each exercises holy!

[timbates]

Always solid advice Joe! Props to the gfx / editing crew too as they're always on point!

[Jimmyzation]

I actually loved this idea of splitting the training sessions. I'm really considering using these guidelines to my own training and use those rest days for some running training, since I wish to one day be able to run a 5k or more. I think this split will feel like heaven and I'll probably not feel sore at all, which is why I'm considering using those rest days to be on the treadmill doing some cardio. Thank you Delaney. You are an absolute legend mate.

[aranadaideron]

Joe Delaney is my hero. Seriously massive thanks for this video

[mattybullen]

Been going to the gym for years with mild progress, defiantly due to training like hell getting sick of it stopping for 2 weeks etc. Guna tame it right back and follow this routine, looks so simply magnificent, thanks Joe I am this way inclined ❤

[KhlilJiw]

Not a beginner but I genuinely think Joe is onto something with this horizontal and vertical split 🤔

[alfiemerrett]

Literally started the gym yesterday so I appreciate this !

[AlexanderDemergis]

Your video editing is impressive man. Been watching your video since the long hair days. Solid channel to this day 🔥

[DuelScreen]

This is really great. It's also really close to what I'm already doing. Thank you!

[BrianHarris-xm]

Thank you for creating and sharing this routine, Joe! I am relatively new to lifting and was looking for a new program and am excited about trying this one.

[dansimpson]

As somebody who's been half-heartedly in the gym for a while without any routine, I've just started to take it seriously and I'm so glad you've uploaded this🤝💪😤

[willgraham]

As a detrained athlete that hans't lifted in over a year, this is a brilliant start to get me back in. I used to spent 2 hours in the gym hitting 8 exercises with 4-5 sets. When I went to the gym and did this workout, it felt really good. A nice calm way to get back into the gym

[rmvdp_]

I’m not a beginner but I’m currently struggling with light bruised rib for the last 4-5 weeks. After 4 weeks of rest I feel like it’s way too much to do a full push or pull day, so I’m actually really glad for this simple routine. I’ll probably use this (and tweak it a bit as I’m trying to avoid any type of free weight movement) until I’m fully recovered, thanks!

[stanete]

Aaahhh!!! This is the first time I've seen the PPL split into horizontal and vertical. Makes a lot of sense! Loved it!