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3 day beginner plan, first 4 weeks of a 12 week programme. start with a light weight nothing to strenuous, we dont want to fail, we're only starting out.
Barbell Squat
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4x12 reps |
rest: 45s
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Dumbbell Walking Lunge
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4x10 reps |
rest: 45s
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Dumbbell Step-Up
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4x12 reps |
rest: 45s
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Forward Step-Up
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4x12 reps |
rest: 45s
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Machine Calf Raise
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4x12 reps |
rest: 45s
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Quadricep Stretch
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4x12 reps |
rest: 45s
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Runner's Stretch
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4x12 reps |
rest: 45s
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Kneeling Hip Flexor
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4x12 reps |
rest: 45s
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Seated Floor Hamstring Stretch
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4x12 reps |
rest: 45s
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Barbell Bench Press
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4x12 reps |
rest: 45s
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Machine Fly
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4x12 reps |
rest: 45s
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Dumbbell Fly
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4x12 reps |
rest: 45s
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Dumbbell Incline Curl
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4x12 reps |
rest: 45s
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Dumbbell Concentration Curl
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4x12 reps |
rest: 45s
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Dumbbell Tricep Extension
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4x12 reps |
rest: 45s
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Bench Dip
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4x12 reps |
rest: 45s
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Push-Up
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4x12 reps |
rest: 45s
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Tricep Stretch
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4x12 reps |
rest: 45s
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Dynamic Chest Stretch
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4x12 reps |
rest: 45s
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Bicep Stretch
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4x12 reps |
rest: 45s
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Barbell Deadlift
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4x12 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 45s
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Dumbbell One-Arm Row
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4x12 reps |
rest: 45s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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4x12 reps |
rest: 45s
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Dumbbell Seated Arnold Press
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4x12 reps |
rest: 45s
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Upper Back Stretch
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4x12 reps |
rest: 45s
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Shoulder Stretch
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4x12 reps |
rest: 45s
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