BEGINNER TRAINING WORKOUT

Monday: Upper body

Exercise
Dumbbell presses on flat bench
Pec deck flyes
Standing barbell military presses
Tricep V-bar pushdowns
Skullcrushers with EZ-bar
Lateral dumbbell deltoid raises
Preacher curls with EZ-bar
Seated dumbbell bicep curls
Lat pulls
Dumbbell rows
Dumbbell shrugs

Sets
2
2
2
2
2
2
2
2
2
2
2

Reps
10-12
10-12
10-12
10-12
10-12
12-15
10-12
10-12
10-12
10-12
10-12

Tuesday: Lower Body & Abs

Exercise
Sets Reps
Leg presses (plate-loaded machine)
3 10-12
Leg extension machine
2 10-12
Seated hamstring curls
2 10-12
Face-down hamstring curls
2 10-12
Standing calf presses
3 10-12
Seated calf presses
2 12-15
Ab-machine of choice (Nautilus recommended) 2 10-12
Crunches
3 Unlim.

Wednesday: Rest

Thursday: Upper Body

Exercise
Chins (assisted, if necessary)
Seated cable rows
Upright cable rows
Lateral dumbbell deltoid raises
Standing EZ-bar bicep curls
Seated dumbbell hammer curls
Dumbbell presses on incline bench
Cable crossover flies (focus on contraction)
Standing barbell military presses
Dips (assisted, if necessary)
Tricep rope pushdowns

Sets
3
2
2
2
3
2
2
3
3
3
3

Reps
10-12
10-12
10-12
12-15
10-12
12-15
10-12
12-15
10-12
10-12
10-12

Friday: Lower Body & Abs

Exercise
Sets Reps
Donkey calf presses
2 10-12
Standing calf presses
2 10-12
Seated hamstring curls
2 10-12
Kneeling one-leg hamstring curls (if avail.
2 12-15
otherwise face-down curls)
Leg presses (plate-loaded machine)
3 10-12
Hack squats
2 12-15
Ab-machine of choice (Nautilus recommended) 2 10-12
Crunches
3 Unlim.