SC BB: Weeks 1-4

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Weeks 1-4 of the Strong curves bootyful beginnings program. Perfect start to weightlifting newbies. Feel free to add more weight as you go along.

This routine focuses on all over building, and is a good foundation for the rest of the routine.

Monday
Tuesday
Wednesday
Thursday
Friday

Workout A 8 exercises, 51 mins

Bridge	3x15 reps	rest: 45s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Dumbbell Bench Squat	3x15 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Deadlift	3x15 reps	rest: 60s
	3x20 reps	rest: 60s
Plank	1x8 reps	rest: 60s
Plank	1x8 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

Elliptical Training

3x8 reps

rest: 60s

Workout B 8 exercises, 58 mins

Single-Leg Glute Bridge	3x15 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	3x10 reps	rest: 60s
Side Step-Up	3x20 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
	1x8 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Oblique Crunch	3x15 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

Treadmill Running

3x8 reps

rest: 60s

Workout C 8 exercises, 42 mins

	3x8 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Bodyweight Squat	3x15 reps	rest: 60s
Dumbbell Incline Press on Stability Ball	3x10 reps	rest: 60s
	3x8 reps	rest: 60s
	1x8 reps	rest: 60s
Plank	1x8 reps	rest: 60s
Cable Wood Chop	1x10 reps	rest: 60s