Introductory Body Building Routine - No barbells!

John Rippon

Sep 10th 2017

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Introductory Body Building Routine - No barbells!

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Beginner program with three weight training days and two cardio days each week. No barbells required! Weeks alternate between two upper body plus one lower body workout and two lower body plus one upper body workout.

Contract the muscles tightly then extend slowly (3s) on each rep.

The cardio is HIIT (high intensity interval training). After a couple of minutes warmup run or row intensely for 1 minute, gently for 1 minute. Repeat this cycle for the remainder of the session time.

Upper Body 10 exercises, 1 hr 36 mins

Dumbbell Bench Press	5x12 reps	rest: 60s
Dumbbell Incline Fly (Stability Ball)	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x12 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Row	5x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	5x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dumbbell Seated Curl	5x12 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 60s

Cardio 1 exercises, 21 mins

Running

0x0 reps

rest: 20s

Lower Body 7 exercises, 1 hr 16 mins

Machine Leg Press	5x12 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Dumbbell Hamstring Curl	5x12 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Cable Wood Chop	4x12 reps	rest: 60s
Reverse Crunch	4x12 reps	rest: 60s
Cable Kneeling Crunch	10x12 reps	rest: 60s

* Rest Day * 0 exercises, 0 min

Upper Body 10 exercises, 1 hr 36 mins

Dumbbell Bench Press	5x12 reps	rest: 60s
Dumbbell Incline Fly (Stability Ball)	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x12 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Row	5x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	5x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dumbbell Seated Curl	5x12 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 60s

Cardio 1 exercises, 16 mins

Rowing

0x0 reps

rest: 15s

* Rest * 0 exercises, 0 min

Lower Body 7 exercises, 1 hr 16 mins

Machine Leg Press	5x12 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Dumbbell Hamstring Curl	5x12 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Cable Wood Chop	4x12 reps	rest: 60s
Reverse Crunch	4x12 reps	rest: 60s
Cable Kneeling Crunch	10x12 reps	rest: 60s

Cardio 1 exercises, 21 mins

Running

0x0 reps

rest: 20s

Upper Body 10 exercises, 1 hr 10 mins

Dumbbell Bench Press	5x12,10,7,5,10 reps	rest: 60s
Dumbbell Incline Fly (Stability Ball)	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x12,10,7,5,10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Row	5x12,10,7,5,10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	5x12,10,7,5,10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dumbbell Seated Curl	5x12,10,7,5,10 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 60s

* Rest * 0 exercises, 0 min

Lower Body 7 exercises, 1 hr 6 mins

Machine Leg Press	5x12,10,7,5,10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Dumbbell Hamstring Curl	5x12,10,7,5,10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Cable Wood Chop	4x12 reps	rest: 60s
Reverse Crunch	4x12 reps	rest: 60s
Cable Kneeling Crunch	10x12 reps	rest: 60s