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The 2017 Starter’s Guide: Workout Plan

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Routine

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Lower Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
6
Rest
2-3 min
Start with 1–3 light warmup sets, using a weight you can easily do for the prescribed number of reps. Increase the weight on each set until you find a weight where the prescribed amount of reps is very difficult.
Exercise 2 of 7

Hanging Knee Raise

Equipment
Pullup Bar
Sets
3
Reps
10
Rest
2-3 min
Exercise 3 of 7

Trap-Bar Deadlift

Equipment
Trap Bar
Sets
4
Reps
6
Rest
2-3
Can also use a barbell or dumbbells. Start with 1–3 light warmup sets, using a weight you can easily do for the prescribed number of reps. Increase the weight on each set until you find a weight where the prescribed amount of reps is very difficult.
Exercise 4 of 7

Seated Calf Raise

Equipment
Bench
Sets
4
Reps
15-20
Rest
2-3 min
Exercise 5 of 7

Walking Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
10*
Rest
2-3 min
*Per leg
Exercise 6 of 7

Lying Leg Curl

Equipment
Sets
3
Reps
10-12
Rest
2-3 min
Exercise 7 of 7

Kneeling Ab Wheel

Equipment
Ab Wheel
Sets
2
Reps
10
Rest
2-3 min
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