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The Complete 4-Week Beginner’s Workout Program

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Routine

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Shoulders & Calves

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

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 4 of 4

Seated Calf Raise

Equipment
Bench
Sets
10
Reps
10
Rest
--
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