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The Complete 4-Week Beginner’s Workout Program

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Routine

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Chest, Triceps, Calves

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
5
Reps
10
Rest
--
Exercise 2 of 8

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
5
Reps
8-12*
Rest
--
*Perform reps as: 8,8,10,10,12.
Exercise 3 of 8

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
5
Reps
8-12*
Rest
--
*Perform reps as: 8,8,10,10,12.
Exercise 4 of 8

Rope Pressdown

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
10-12*
Rest
--
*Perform reps as: 10,10,12,12.
Exercise 5 of 8

Dumbbell Kickback

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Equipment
Bench, EZ-Bar
Sets
3
Reps
10
Rest
--
Exercise 7 of 8

Standing Calf Raise

Equipment
Box
Sets
3
Reps
25
Rest
--
Exercise 8 of 8

Seated Calf Raise

Equipment
Bench
Sets
3
Reps
225
Rest
--
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