Joe Weider Beginner
Shared By : xcojack
Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 2 / 709

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Description

Day 1 Table 1
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 2 Progress Chart

Shoulders

Barbell Push Press Behind The Neck Barbell Push Press Behind The Neck 60 sec 8 2 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 60 sec 8 2 Progress Chart

Upper Legs

Seated Leg Curl with One Leg Seated Leg Curl with One Leg 60 sec 8 2 Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 1 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 60 sec 8 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 2 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 8 2 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 8 2 Progress Chart

Abs

Crunches Crunches 60 sec 8 2 Progress Chart

Abs

Decline Bench Leg Raise Decline Bench Leg Raise 60 sec 8 2 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 8 2 Progress Chart

Cardio

Step Machine Step Machine 15 min - - Progress Chart
Day 2 Table 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Split Clean Barbell Split Clean 60 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 2 Progress Chart

Chest

Dumbbell Bent Arm Pullover Dumbbell Bent Arm Pullover 60 sec 8 2 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 8 2 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 8 2 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 8 2 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 8 2 Progress Chart

Triceps

Dumbbell Alternate Bent Over Kickback Dumbbell Alternate Bent Over Kickback 60 sec 8 2 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 8 2 Progress Chart

Abs

Crunches with Legs on a Bench Crunches with Legs on a Bench 60 sec 8 2 Progress Chart

Lower Legs

Barbell Floor Calf Raise Barbell Floor Calf Raise 60 sec 8 2 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 2 Progress Chart

Cardio

Step Machine Step Machine 15 min - - Progress Chart
Day 3 Table 3
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 60 sec 8 2 Progress Chart

Upper Legs

Seated Leg Curl with One Leg Seated Leg Curl with One Leg 60 sec 8 2 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 2 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 60 sec 8 2 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 2 Progress Chart

Chest

Barbell Neck Press Barbell Neck Press 60 sec 8 2 Progress Chart

Shoulders

Barbell Push Press Behind The Neck Barbell Push Press Behind The Neck 60 sec 8 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 2 Progress Chart

Triceps

Dumbbell One Arm Triceps Extension Dumbbell One Arm Triceps Extension 60 sec 8 2 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 2 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 60 sec 8 2 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 8 2 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 8 2 Progress Chart

Abs

Crunches Crunches 60 sec 8 2 Progress Chart

Abs

Decline Bench Leg Raise Decline Bench Leg Raise 60 sec 8 2 Progress Chart

Cardio

Step Machine Step Machine 15 min - - Progress Chart