Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This is a full-body workout for beginners to have a faster progress with different workouts through the week not allowing your muscles to get used to the same exercises also allowing a good muscle rest between workouts.
Cable Lat Pulldown (Wide Grip)
|
3x12 reps |
rest: 30s
|
||
Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 30s
|
||
Cable Bicep Curl
|
3x12 reps |
rest: 30s
|
||
Dumbbell Seated Shoulder Press
|
3x12 reps |
rest: 30s
|
||
Barbell Bench Press
|
3x12 reps |
rest: 30s
|
||
Decline Bench Weighted Twist
|
3x12 reps |
rest: 30s
|
||
Back Hyperextension
|
3x12 reps |
rest: 30s
|
||
Dumbbell Wrist Curl (Palms Up)
|
3x12 reps |
rest: 30s
|
Machine Leg Extension
|
3x12 reps |
rest: 30s
|
||
Barbell Squat
|
3x12 reps |
rest: 30s
|
||
Dumbbell Calf Raise
|
3x12 reps |
rest: 30s
|
||
Cable Leg Kickback
|
3x12 reps |
rest: 30s
|
||
Decline Crunch
|
3x20 reps |
rest: 45s
|
||
Decline Bench Weighted Twist
|
3x12 reps |
rest: 30s
|
Cable Front Lat Pulldown (Close Grip)
|
3x12 reps |
rest: 30s
|
||
Bench Dip
|
3x12 reps |
rest: 30s
|
||
Dumbbell Concentration Curl
|
3x12 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 30s
|
||
Machine Inner Chest Press
|
3x12 reps |
rest: 30s
|
||
Decline Bench Weighted Twist
|
3x12 reps |
rest: 30s
|
||
Back Hyperextension
|
3x12 reps |
rest: 30s
|
||
Dumbbell Wrist Curl (Palms Up)
|
3x12 reps |
rest: 30s
|
Machine Leg Extension
|
3x12 reps |
rest: 30s
|
||
Barbell Squat
|
3x12 reps |
rest: 30s
|
||
Dumbbell Calf Raise
|
3x12 reps |
rest: 30s
|
||
Cable Leg Kickback
|
3x12 reps |
rest: 30s
|
||
Decline Crunch
|
3x20 reps |
rest: 45s
|
||
Decline Bench Weighted Twist
|
3x12 reps |
rest: 30s
|
Cable Lat Pulldown (Wide Grip)
|
3x12 reps |
rest: 30s
|
||
Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 30s
|
||
Cable Bicep Curl
|
3x12 reps |
rest: 30s
|
||
Dumbbell Seated Shoulder Press
|
3x12 reps |
rest: 30s
|
||
Barbell Bench Press
|
3x12 reps |
rest: 30s
|
||
Decline Bench Weighted Twist
|
3x12 reps |
rest: 30s
|
||
Back Hyperextension
|
3x12 reps |
rest: 30s
|
||
Dumbbell Wrist Curl (Palms Up)
|
3x12 reps |
rest: 30s
|