Workout Routines

Ultimate Starter's Guide: The Routine

Get the complete routine that will get you on the road to your dream physique in 2014.

Ultimate Starter's Guide: The Workout
Duration 2 days
Exercises 10
Equipment Yes

Yes, it sucks being a gym newbie, and that’s why we recommend you don’t stay one for long. The sooner you learn the basics, the faster you’ll graduate to the ranks of seasoned lifters. We can help you make up ground and see results in as few as six weeks. 

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Day 1

Exercise 1

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
3 sets
6 reps
-- rest

Exercise 2

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
4 sets
8 reps
-- rest

Exercise 3

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
4 sets
8 reps
-- rest
Can be substituted with chin-up.

Exercise 4

Dumbbell Reverse Lunge You'll need: Dumbbells How to
Dumbbell Reverse Lunge thumbnail
3 sets
12 reps
-- rest

Exercise 5

General Situp You'll need: No Equipment How to
Situp thumbnail
3 sets
12 reps
-- rest

Day 2

Exercise 1

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
3 sets
6 reps
-- rest

Exercise 2

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
4 sets
8 reps
-- rest

Exercise 3

Overhead Press
exercise image placeholder
4 sets
8 reps
-- rest

Exercise 4

Lying Leg Curl
lying-leg-curl thumbnail
3 sets
12 reps
-- rest

Exercise 5

General Side Plank You'll need: No Equipment How to
Side Plank thumbnail
3 sets
Hold as long as possible reps
-- rest
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