Beginners Workouts Wks 1-4

Click here to download Beginners Workouts Weeks 1-4

BEGINNERS PROGRAM (MENS & WOMENS) Wks1-4

Click on the red to take you to the video links for those exercises
WORKOUT 1 – UPPER BODY
EXERCISE REPS SETS REST
SEATED CHEST PRESS MACHINE 12-15 3-4 30-45
PEK DEK FLYES 12-15 3-4 30-45
WIDE GRIP LAT PULLDOWN 12-15 3-4 30-45
SEATED ROW 12-15 3-4 30-45
SEATED SHOULDER PRESS – machine 12-15 3-4 30-45
TRICEP MACHINE 12-15 3-4 30-45
BICEP CABLE CURLS 12-15 3-4 30-45
PLANK MAX 3-4 30-45
CABLE TORSO ROTATION 15 3-4 30
WORKOUT 2 – LOWER BODY
EXERCISE REPS SETS REST
SEATED LEG PRESS 12-15 3-4 45 sec
LEG EXTENSIONS – machine 12-15 3-4 45 sec
SEATED OR LYING LEG CURLS 12-15 3-4 45 sec
GOBLET SQUATS 12-15 3-4 45 sec
SEATED CALF RAISES 12-15 3-4 45 sec
KETTLEBELL SWINGS 12-15 3-4 45 sec
PLANK 20 3 45 sec

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