Open menu button
Open search bar button
×

Search M&F

Featured Articles
Jump to the routine
Workout Routines

The Complete 4-Week Beginner’s Workout Program

Jump to the Routine

  • 7

  • Yes

Routine

Want a copy on the go?
Print

Back, Biceps & Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Barbell Bent-Over Row

Equipment
Barbell
Sets
5
Reps
12
Rest
--
Exercise 2 of 7

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
5
Reps
8-12*
Rest
--
Play How to
*Perform reps as: 8,8,10,12,12.

In order to view the video, please allow Manage Cookies

Exercise 3 of 7

Single-Arm Neutral-Grip Dumbbell Row

Equipment
Dumbbells
Sets
5
Reps
8-10*
Rest
--
Play How to
*Perform reps as: 8,8,8,10,10.

In order to view the video, please allow Manage Cookies

Exercise 4 of 7

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
10-12*
Rest
--
Play How to
*Perform reps as: 10,10,12,12.

In order to view the video, please allow Manage Cookies

Exercise 5 of 7

Incline Dumbbell Biceps Curl

Equipment
Bench, Dumbbells
Sets
3
Reps
10
Rest
--
Play How to

In order to view the video, please allow Manage Cookies

Exercise 6 of 7

Preacher Curl with Cable

Equipment
Adjustable Cable Machine, EZ-Bar, Preacher Bench
Sets
3
Reps
10
Rest
--
Play How to

In order to view the video, please allow Manage Cookies

Exercise 7 of 7

Crunch

Equipment
No Equipment
Sets
3
Reps
20
Rest
--
Play How to

In order to view the video, please allow Manage Cookies

See all of our tutorials
Abs Body Part Icon
Abs
Arms Body Part Icon
Arms
Legs Body Part Icon
Legs
Back Body Part Icon
Back
Shoulders Body Part Icon
Shoulders
Chest Body Part Icon
Chest
Full-Body Body Part Icon
Full-Body
Author picture
Written by

More Fitness

All Workout Routines
  1. Home
    2. /
  2. Workout Routines
    3. /
  3. Routine
    4. /
  4. The Complete 4-Week Beginner’s Workout Program