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

Day 8 : Upper Body

Exercises 11
Equipment Yes

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
3 sets
10,12,15 reps
-- rest

Exercise 2

Dumbbell Flye You'll need: Dumbbells, Bench How to
Dumbbell Flye thumbnail
3 sets
10,12,15 reps
-- rest

Exercise 3

Barbell Bent-Over Row You'll need: Barbell How to
Barbell Bent-Over Row thumbnail
3 sets
10,12,15 reps
-- rest

Exercise 4

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
3 sets
10,12,15 reps
-- rest

Exercise 5

Overhead Dumbbell Press You'll need: Dumbbells How to
Overhead Dumbbell Press thumbnail
3 sets
10,12,15 reps
-- rest

Exercise 6

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
10,12,15 reps
-- rest

Exercise 7

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
3 sets
10,12,15 reps
-- rest

Exercise 8

Machine Preacher Curl
exercise image placeholder
3 sets
10,12,15 reps
-- rest

Exercise 9

Lying EZ-Bar Triceps Extension You'll need: EZ-Bar, Bench How to
Lying EZ-Bar Triceps Extension thumbnail
3 sets
10,12,15 reps
-- rest

Exercise 10

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Rope Pressdown thumbnail
3 sets
10,12,15 reps
-- rest

Exercise 11

Crunch You'll need: No Equipment How to
Crunch thumbnail
3 sets
15-20 reps
-- rest
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