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A general fitness routine that effect approximately all your muscles for beginners.
You can do some cardio before the exercises.
Barbell Bench Press
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3x10 reps |
rest: 60s
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Barbell Decline Bench Press
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3x10 reps |
rest: 60s
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Cable Cross Over
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3x10 reps |
rest: 60s
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Dumbbell Bent Arm Pullover
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3x10 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Cable Triceps Pushdown
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3x10 reps |
rest: 60s
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Cable High Pulley Overhead Tricep Extension
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3x10 reps |
rest: 60s
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Cable Reverse Grip Triceps Pushdown
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3x10 reps |
rest: 60s
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Dumbbell Alternate Bent Over Kickback
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3x10 reps |
rest: 60s
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Dumbbell One Arm Triceps Extension
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3x10 reps |
rest: 60s
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Barbell Triceps Extension
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3x10 reps |
rest: 60s
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Bench Dip
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3x10 reps |
rest: 60s
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Decline Bench Weighted Twist
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3x8 reps |
rest: 60s
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Dumbbell Alternate Incline Curl
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3x10 reps |
rest: 60s
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Barbell Close Grip Preacher Curl
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3x10 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x10 reps |
rest: 60s
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Cable Standing Curl
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3x10 reps |
rest: 60s
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Dumbbell One Arm Row
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3x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x10 reps |
rest: 60s
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Wide Grip Pulldown Behind The Neck
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3x10 reps |
rest: 60s
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Close Grip Reverse Lat Pull Down
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3x10 reps |
rest: 60s
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Cable Full Range of Motion Straight Crossover
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3x10 reps |
rest: 60s
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Decline Bench Weighted Twist
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3x8 reps |
rest: 60s
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Smith Machine Shoulder Press
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3x10 reps |
rest: 60s
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Smith Machine Shoulder Press Behind the Neck
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Front Raise
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3x10 reps |
rest: 60s
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Cable Shrug
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3x10 reps |
rest: 60s
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Leg Press
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3x10 reps |
rest: 60s
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Leg Extensions
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3x10 reps |
rest: 60s
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Kneeling Leg Curl
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3x10 reps |
rest: 60s
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Standing Calf Raises
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3x10 reps |
rest: 60s
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One Leg Kickback
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3x10 reps |
rest: 60s
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Dumbbell One Arm Seated Neutral Wrist Curl
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3x10 reps |
rest: 60s
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Dumbbell One Arm Seated Reverse Wrist Curl
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3x10 reps |
rest: 60s
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Dumbbell One Arm Seated Wrist Curl
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3x10 reps |
rest: 60s
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Decline Bench Weighted Twist
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3x8 reps |
rest: 60s
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