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 33 : Workout D

Duration 60 min
Exercises 5
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.

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

Exercise 1A

Barbell Squat How to
sg-squat thumbnail
5 sets
*5 reps
2-3 min rest
*Perform 2-3 warmup sets then start with a moderate weight for your first set of 5 reps. Slowly increase weight each set until you reach a tough 5 reps on your last set.

Exercise 1B

Stiff-Leg Deadlift How to
stiff-leg-dl thumbnail
5 sets
*5 reps
2-3 min rest
*Perform 2-3 warmup sets then start with a moderate weight for your first set of 5 reps. Slowly increase weight each set until you reach a tough 5 reps on your last set.

Exercise 2A

Seated Calf Raise How to
sg-seated-calfj thumbnail
3 sets
10-15 reps
1-2 min rest

Exercise 2B

Reverse Crunch How to
reverse-crunch thumbnail
3 sets
10 reps
1-2 min rest

Exercise 3

Farmer's Walk How to
sg-farmers thumbnail
3 sets
40-50 yards reps
1-2 min rest
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