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Workout Routines

The Complete 4-Week Beginner’s Workout Program

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Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Barbell Upright Row

Equipment
Barbell
Sets
4
Reps
8,8,10,12
Rest
--
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Exercise 2 of 6

Single-Arm Neutral-Grip Dumbbell Row

Equipment
Dumbbells
Sets
4
Reps
8,8,10,12
Rest
--
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Exercise 3 of 6

Incline Dumbbell Biceps Curl

Equipment
Bench, Dumbbells
Sets
4
Reps
8,8,10,12
Rest
--
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Exercise 4 of 6

Preacher Curl with Cable

Equipment
Adjustable Cable Machine, EZ-Bar, Preacher Bench
Sets
4
Reps
8,8,10,12
Rest
--
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Exercise 5 of 6

Reverse Crunch

Equipment
No Equipment
Sets
3
Reps
15-20
Rest
--
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Exercise 6 of 6

Crunch

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