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 – LEGS 1  
EXERCISE REPS SETS REST
BARBELL SQUATS 10-12 4 60
WALKING LUNGES 10 3 60
GLUTE KICKBACKS 1 or 2 12-15 3 45
ADDUCTOR 20 4 45
1A: AB WHEEL  MAX 4 0
1B: CRUNCH MAX 4 30
WORKOUT 2 – UPPER – PUSH DAY  
EXERCISE REPS SETS REST
DB CHEST PRESS 10-12 4 60
PUSHUPS MAX 3 60
PEC DECK FLY 12-15 4 45
SEATED DB PRESS 10-12 4 45
1A: DB LATERAL RAISE 10-12 3 0
1B: DB FRONT RAISE 10-12 3 45
CABLE STRAIGHT BAR PUSHDOWN 12-15 4 45
WORKOUT 3 – LEGS 2  
EXERCISE REPS SETS REST
HACK SQUAT 10-12 4 60
LEG PRESS 1 or 2 12-15 4 60
WEIGHTED STEP UPS 10 3 45
CALVES 1 or 2 or 3 or 4 30 3 45
ABDUCTOR 20 4 45
DEADBUGS MAX 4 30
WORKOUT 4 – UPPER 2 PULL DAY  
EXERCISE REPS SETS REST
ASSISTED WIDEGRIP PULLUP 8-10 3 60
WIDE GRIP LAT PULLDOWN 12-15 4 60
PLATE MACHINE ROW 12-15 4 45
FACEPULL 12-15 4 45
1A: SEATED DB CURL 10-12 4 0
1B: SEATED HAMMER CURL 10-12 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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