Beginners Workouts Wks 5-8

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BEGINNERS – WEEKS  5-8

Click on the red to take you to the video links for those exercises
   
WORKOUT 1 – CHEST & TRIS  
EXERCISE REPS SETS REST
BARBELL BENCH PRESS 12-15 4 60
PEK DEK FLY 12-15 4 45
MACHINE SHOULDER PRESS 1 or 2 12-15 3 45
DB LATERAL RAISE 12-15 3 45
STRAIGHT BAR PUSHDOWN 12-15 3 45
CABLE OH EXTENSIONS 12-15 4 45
PUSHUP MAX 4 45
WORKOUT 2 – GLUTES/HAMMIES/CORE  
EXERCISE REPS SETS REST
ROMANIAN DEADLIFT – BB 10-12 4 60
WEIGHTED STEPUPS – each leg 10-12 4 30
GLUTE THRUST 1 or 2 15-20 4 45
SIDE PLANK – each side 30secs + 3 30
LYING LEG CURL 12-15 4 45
AB WHEEL MAX 3 45
WORKOUT 3 – BACK & BICEPS  
EXERCISE REPS SETS REST
WIDEGRIP ASSISTED PULLUP 10-12 4 60
SEATED ROW 1 or 2 or 3 10-12 4 60
WIDEGRIP LAT PULLDOWN 10-12 4 60
PLANK MAX 3 45
RUSSIAN TWISTRussian Twist Exercise Demo - What are Russian Twists? 20 3 45
INCLINE DB CURL 12-15 3 45
CABLE HAMMER CURL 12-15 3 45
WORKOUT 4 – QUADS AND CALVES  
EXERCISE REPS SETS REST
BB SQUATS 12-15 4 60
LEG PRESSFEET LOW 12-15 4 60
WEIGHTED WALKING LUNGE 10-12 3 45
CALVES 1 or 2 or 3 or 4 20-30 3 30
SIDE LUNGES – slow and controlled 10-12 3 30
SEATED LEG EXTENSION 12-15 4 45
WORKOUT 5 – FUNCTIONAL DAY  
       
Choose one of the options from the functional day training or choose one from the book 😊      
       
 

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