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The Complete 4-Week Beginner’s Workout Program

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  • 9

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Routine

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Full Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
3
Reps
8,10,12
Rest
--
Exercise 2 of 9

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
3
Reps
8,10,12
Rest
--
Equipment
Dumbbells
Sets
3
Reps
8,10,12
Rest
--
Exercise 4 of 9

Leg Press

Equipment
Sets
3
Reps
8,10,12
Rest
--
Exercise 5 of 9

Lying Leg Curl

Equipment
Sets
3
Reps
8,10,12
Rest
--
Exercise 6 of 9

Rope Pressdown

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
8,10,12
Rest
--
Exercise 7 of 9

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
8,10,12
Rest
--
Exercise 8 of 9

Standing Calf Raise

Equipment
Box
Sets
3
Reps
8,10,12
Rest
--
Exercise 9 of 9

Crunch

Equipment
No Equipment
Sets
3
Reps
15
Rest
--
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