The Complete 4-Week Beginner’s Workout Program

Exercise 1 of 11

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

3

Reps

10,12,15

Rest

--

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Exercise 2 of 11

Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

3

Reps

10,12,15

Rest

--

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Exercise 3 of 11

Barbell Bent-Over Row

Equipment

Barbell

Sets

3

Reps

10,12,15

Rest

--

Exercise 4 of 11

Lat Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar

Sets

3

Reps

10,12,15

Rest

--

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Exercise 5 of 11

Overhead Dumbbell Press

Equipment

Dumbbells

Sets

3

Reps

10,12,15

Rest

--

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Exercise 6 of 11

Dumbbell Lateral Raise

Equipment

Dumbbells

Sets

3

Reps

10,12,15

Rest

--

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Exercise 7 of 11

Barbell Biceps Curl

Equipment

Barbell

Sets

3

Reps

10,12,15

Rest

--

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Exercise 8 of 11

Preacher Curl with Cable

Equipment

Adjustable Cable Machine, EZ-Bar, Preacher Bench

Sets

3

Reps

10,12,15

Rest

--

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Exercise 9 of 11

Lying EZ-Bar Triceps Extension

Equipment

Bench, EZ-Bar

Sets

3

Reps

10,12,15

Rest

--

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Exercise 10 of 11

Rope Pressdown

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

3

Reps

10,12,15

Rest

--

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Exercise 11 of 11

Bodyweight Crunch

Equipment

No Equipment

Sets

3

Reps

10,12,15

Rest

--

Play How to