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A balanced routine for beginners.
Try to train every other day and rest in between. Your muscles grow while you rest, not when you work them
Regarding pull-ups you do as many as you can, don't worry about the target rep. If you reach target rep and well beyond add weights.
The Abnastics routine is performed as a superset and you do it for as many rounds as you feel like. Eventually you can add more reps and try to hold the plank for longer.
Abnastics is performed after the regular routine
Hanging Leg Raise
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3x10 reps |
rest: 0s
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Barbell Ab Rollout (Kneeling)
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3x10 reps |
rest: 0s
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Plank
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3x1 reps |
rest: 60s
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Kettlebell Goblet Squat
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4x8 reps |
rest: 90s
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Barbell Bench Press
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4x8 reps |
rest: 60s
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Pull-Up
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4x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x8 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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