Workout Plans
  • Goal: Hypertrophy, Burn Fat, Increase Strength
  • Skill level: Beginner
  • Duration: 6 Weeks
  • Days per week: 4-6
  • Type: Strength Training
The 2016 Starter's Guide Workout Program thumbnail

Day 11 : Workout C

Duration 60 min
Exercises 6
Equipment Yes

For each A and B exercise pairing, go back and forth between the two moves one set at a time—similar to a superset, only with full rest between exercises.

On the last set of each exercise, perform two rest pauses. For example, on barbell overhead presses, rack the weight after your fourth set and rest 15 to 20 seconds, then perform as many reps as possible with that same weight. Repeat this one more time for a total of two rest-pause sets.

Optional: Complete one of the three weekly cardio workouts; Click here for details.

Exercise 1A

Standing Barbell Overhead Press How to
standing-overhead thumbnail
4 sets
8-12 reps
1-2 min rest

Exercise 1B

One-Arm Dumbbell Row How to
db-row thumbnail
4 sets
8-12 reps
1-2 min rest

Exercise 2A

Lat Pulldown How to
lat-pulldown thumbnail
4 sets
8-12 reps
1-2 min rest

Exercise 2B

Incline Dumbbell Press How to
incline-dumbbell-press-sg thumbnail
4 sets
8-12 reps
1-2 min rest

Exercise 3A

Dumbbell Hammer Curl How to
hammer-curl-sg thumbnail
4 sets
8-12 reps
1-2 min rest

Exercise 3B

Lying Dumbbell Triceps Extension How to
sg-tri-ext thumbnail
4 sets
8-12 reps
1-2 min rest
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