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The Complete 4-Week Beginner’s Workout Program

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  • 11

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Routine

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Upper Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Barbell Bench Press

Equipment
Barbell, Bench
Sets
3
Reps
10,12,15
Rest
--
Exercise 2 of 11

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
3
Reps
10,12,15
Rest
--
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
--
Exercise 5 of 11

Overhead Dumbbell Press

Equipment
Dumbbells
Sets
3
Reps
10,12,15
Rest
--
Exercise 6 of 11

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
10,12,15
Rest
--
Exercise 7 of 11

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
10,12,15
Rest
--
Equipment
Adjustable Cable Machine, EZ-Bar, Preacher Bench
Sets
3
Reps
10,12,15
Rest
--
Equipment
Bench, EZ-Bar
Sets
3
Reps
10,12,15
Rest
--
Exercise 10 of 11

Rope Pressdown

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
10,12,15
Rest
--
Exercise 11 of 11

Crunch

Equipment
No Equipment
Sets
3
Reps
15-20
Rest
--
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