Beginner Program

This workout program should be performed three times a week, and should always follow a 10-15 minute cardio warmup and some light stretching

 

Shoulders

bar military squat

1 set, 12 repetitions

Back

2 set, 12 repetitions

Cable Seated Low Row

 Cable seated low row

2 set, 12 repetitions

Chest

2 set, 12 repetitions

2 set, 12 repetitions

Arms

2 set, 12 repetitions

2 set, 12 repetitions

Legs

2 set, 12 repetitions

Machine Leg Curl

2 set, 12 repetitions

2 set, 12 repetitions

 

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