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The 2019 Starter’s Guide Workout Plan

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Routine

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Back and Biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

SG19 Move: Meadows Row

Equipment
Barbell
Sets
2
Reps
8
Rest
--
GOAL: Activate and pump
Exercise 2 of 6

SG19 Move: Deadlift

Equipment
Barbell
Sets
4
Reps
6
Rest
--
GOAL: Train explosively
Exercise 3 of 6

SG19 Move: Narrow-Grip Chinup

Equipment
Pullup Bar
Sets
2
Reps
To failure
Rest
--
GOAL: Supra-max pump
Exercise 4 of 6

SG19 Move: Dumbbell Pullover

Equipment
Bench, Dumbbells
Sets
2
Reps
10
Rest
--
GOAL: Work muscle from the stretched position
Exercise 5 of 6

SG19 Move: Hammer Curl

Equipment
Dumbbells
Sets
2
Reps
10
Rest
--
GOAL: Supra-max pump; Do 5 partial reps from the bottom after each set
Exercise 6 of 6

SG19 Move: EZ-Bar Preacher Curl

Equipment
EZ-Bar, Preacher Bench
Sets
2
Reps
10
Rest
--
GOAL: Supra-max pump; On the last set, have a partner give you 4 forced reps or do a dropset
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