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The Complete 4-Week Beginner’s Workout Program

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  • 7

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Routine

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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
--
*Perform reps as: 8,8,10,12,12.
Equipment
Dumbbells
Sets
5
Reps
8-10*
Rest
--
*Perform reps as: 8,8,8,10,10.
Exercise 4 of 7

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
10-12*
Rest
--
*Perform reps as: 10,10,12,12.
Equipment
Bench, Dumbbells
Sets
3
Reps
10
Rest
--
Equipment
Adjustable Cable Machine, EZ-Bar, Preacher Bench
Sets
3
Reps
10
Rest
--
Exercise 7 of 7

Crunch

Equipment
No Equipment
Sets
3
Reps
20
Rest
--
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