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The 2017 Starter’s Guide: Workout Plan

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Routine

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High-Intensity Full Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 14

The 2017 Starter’s Guide: Workout Plan

Equipment
Sets
2
Reps
20, 10
Rest
--
Exercise 2 of 14

Back Squat

Equipment
Barbell, Squat Rack
Sets
2
Reps
20, 8-10
Rest
1-2 min
Can substitute with leg press.
Equipment
Barbell
Sets
2
Reps
8-10
Rest
1-2 min
Exercise 4 of 14

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
2
Reps
10, 8-10
Rest
--
Can substitute with cable flye.
Equipment
Bench
Sets
2
Reps
10, 6-8
Rest
1-2 min
Equipment
Bench, Dumbbells
Sets
2
Reps
10, 6-8
Rest
--
Exercise 7 of 14

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
2
Reps
10, 6-8
Rest
1-2 min
Exercise 9 of 14

Dumbbell Rear-Delt Flye

Equipment
Dumbbells
Sets
2
Reps
10, 6-8
Rest
1-2 min
Exercise 10 of 14

Farmer’s Walk

Equipment
Dumbbells
Sets
1
Reps
100 yds
Rest
1-2 min
Exercise 11 of 14

Rope Pressdown

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
2
Reps
10, 6-8
Rest
--
Exercise 12 of 14

Lying Dumbbell Triceps Extension

Equipment
Sets
2
Reps
10, 6-8
Rest
1-2 min
Exercise 13 of 14

Cable Biceps Curl

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
2
Reps
10, 6-8
Rest
--
Exercise 14 of 14

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
2
Reps
10, 6-8
Rest
1-2 min
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