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2016 BEGINNER (Fatburn and Building)
General
Beginner
Machine strength
Plan Details
The 2016 BEGINNER (Fatburn and Building) routine by Steyn is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
You need to be committed. It's going to hurt ! Proven weight loss through building.
Routine detail
Mon
MONDAY - CHEST
Est. 74 min
7 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Tue
TUESDAY - LEGS
Est. 80 min
7 exercises
Elliptical Training
1 Set
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Row
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 15 Reps
Wed
WEDNESDAY - CARDIO
Est. 45 min
3 exercises
Elliptical Training
1 Set
Walking
1 Set
Step Machine
1 Set
Thu
THURSDAY - SHOULDER/BACK
Est. 79 min
7 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Sit-Up
4 Sets x 15 Reps
Fri
FRIDAY - ARMS
Est. 78 min
7 exercises
Elliptical Training
1 Set
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Sit-Up
4 Sets x 15 Reps
