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Beginner Workout - Phase II
General
Beginner
Machine strength
Plan Details
The Beginner Workout - Phase II routine by DaFiveFoota is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is Phase II and will cover weeks 3 & 4. Look for Phase I, if you haven't already done so, to cover weeks 1 & 2. Phase III will follow Start with 5 minute warmup on elliptical, bike, etc to warm up muscle groups. This split is two workouts with one day of rest between workouts. Workout 1 will be on days 1 & 4, Workout 2 will be on days 2 & 5, then two days of rest and repeat again. Rest period is 2-3 minutes between sets. All Exercises are 3 sets and reps vary between 8-10, 10-12, or "to failure" each. Adjust the weight to be within this range of reps. To add caloric burn or enhance metabolism finish with 20 minutes of incline on the treadmill or interval cardio. Flexibility aids strength and helps prevent soreness - stretch when you are done.
Routine detail
Day 1
Day 1 & 4 are same workout
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 2
Day 2 & 5 are same workout
9 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Calf Press On Leg Press
2 Sets x 15 Reps
