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This workout is good for absolute beginners spread over four days. One can take rest on Wednesday. Saturday can be used for Steady state cardio or rest. Sunday is for rest.
Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Arnold Press
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3x8 reps |
rest: 60s
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Leg Press
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Standing Calf Raises
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3x8 reps |
rest: 60s
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Barbell Lying Triceps Extension
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3x8 reps |
rest: 60s
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Pull Ups
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3x8 reps |
rest: 60s
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Dumbbell One Arm Row
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3x8 reps |
rest: 60s
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Hyperextensions - Back Extensions
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Machine Reverse Flyes
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Crunches
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3x8 reps |
rest: 60s
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Dumbbell Palms Up Wrist Curl Over A Bench
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3x8 reps |
rest: 60s
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Barbell Squat
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4x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Cable Lateral Raise
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3x8 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Leg Extensions
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3x8 reps |
rest: 60s
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Cable Cross Over
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3x8 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x8 reps |
rest: 60s
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Dumbbell Hamstring Curl
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Dumbbell Preacher Hammer Curl
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3x8 reps |
rest: 60s
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Decline Crunch
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3x8 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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