Workout Plans
The Complete 4-Week Beginner's Workout Program thumbnail

Day 1 : Full Body

Exercises 9
Equipment Yes

Exercise 1

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
8,10,12 reps
-- rest

Exercise 2

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
3 sets
8,10,12 reps
-- rest

Exercise 3

Overhead Dumbbell Press You'll need: Dumbbells How to
Overhead Dumbbell Press thumbnail
3 sets
8,10,12 reps
-- rest

Exercise 4

Leg Press
exercise image placeholder
3 sets
8,10,12 reps
-- rest

Exercise 5

Lying Leg Curl
lying-leg-curl thumbnail
3 sets
8,10,12 reps
-- rest

Exercise 6

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Rope Pressdown thumbnail
3 sets
8,10,12 reps
-- rest

Exercise 7

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
3 sets
8,10,12 reps
-- rest

Exercise 8

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
8,10,12 reps
-- rest

Exercise 9

Crunch You'll need: No Equipment How to
Crunch thumbnail
3 sets
15 reps
-- rest
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