The Complete 4-Week Beginner’s Workout Program

Exercise 1 of 8

Back Squat

Equipment

Barbell, Squat Rack

Sets

5

Reps

10

Rest

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Exercise 2 of 8

Leg Press

Equipment

Sets

5

Reps

8-12*

Rest

--

*Perform reps as: 8,8,10,10,12.

Exercise 3 of 8

The Complete 4-Week Beginner’s Workout Program

Equipment

Sets

5

Reps

8-12*

Rest

--

*Perform reps as: 8, 8,10,10,12

Exercise 4 of 8

Lying Leg Curl

Equipment

Sets

3

Reps

8,10,12

Rest

--

Exercise 5 of 8

Romanian Deadlift

Equipment

Barbell

Sets

3

Reps

8,10,10

Rest

--

Exercise 6 of 8

Seated Leg Curl

Equipment

Sets

3

Reps

8,10,12

Rest

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Exercise 7 of 8

Reverse Crunch

Equipment

No Equipment

Sets

2

Reps

20

Rest

--

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Exercise 8 of 8

Crunch

Equipment

No Equipment

Sets

2

Reps

20

Rest

--

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