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The Complete 4-Week Beginner’s Workout Program

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Routine

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Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
10-15*
Rest
--
*Perform reps as: 10,10,12,15.
Exercise 2 of 6

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
10-15*
Rest
--
*Perform reps as: 10,10,12,15
Equipment
Dumbbells
Sets
4
Reps
10-15*
Rest
--
*Perform reps as: 10,10,12,15
Equipment
Smith Machine
Sets
4
Reps
8-12*
Rest
--
*Perform reps as: 8, 8,10,12
Equipment
Bench, EZ-Bar
Sets
3
Reps
10,12,15
Rest
--
Exercise 6 of 6

Dumbbell Kickback

Equipment
Dumbbells
Sets
3
Reps
10,12,15
Rest
--
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