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  • 2016 Starter Guide

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    aboubakereldjazairi
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    This document outlines a two-day workout routine consisting of exercises divided into sets and repetitions. Day 1 (Workout A) includes 5 exercises - barbell bench press, barbell bent over row, dumbbell overhead press, pullups, and dips - performed in a superset pairing format with rest periods between each exercise. Day 2 (Workout B) includes 5 different exercises - goblet squat, hanging leg raise, romanian deadlift, standing calf raise, and seated leg curl - with specified sets and repetitions for each exercise. Both workouts can optionally be followed by a cardio workout.

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    This document outlines a two-day workout routine consisting of exercises divided into sets and repetitions. Day 1 (Workout A) includes 5 exercises - barbell bench press, barbell bent over row, dumbbell overhead press, pullups, and dips - performed in a superset pairing format with rest periods between each exercise. Day 2 (Workout B) includes 5 different exercises - goblet squat, hanging leg raise, romanian deadlift, standing calf raise, and seated leg curl - with specified sets and repetitions for each exercise. Both workouts can optionally be followed by a cardio workout.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    18 views2 pages

    2016 Starter Guide

    Uploaded by

    aboubakereldjazairi
    This document outlines a two-day workout routine consisting of exercises divided into sets and repetitions. Day 1 (Workout A) includes 5 exercises - barbell bench press, barbell bent over row, dumbbell overhead press, pullups, and dips - performed in a superset pairing format with rest periods between each exercise. Day 2 (Workout B) includes 5 different exercises - goblet squat, hanging leg raise, romanian deadlift, standing calf raise, and seated leg curl - with specified sets and repetitions for each exercise. Both workouts can optionally be followed by a cardio workout.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    DAY 1 : Workout A

    EXERCIS
    E 1A

    EXERCIS

    SET

    REP

    RES

    S
    5

    S
    5

    T
    2-3
    min

    42

    6/4
    3

    5/4
    4

    6/44

    7/46

    2-3
    min

    35

    6/3
    6

    5/3
    6

    10/3
    7

    12/3
    7

    1-2
    min

    9/11

    8/1
    2

    7/1
    3

    PULLUP

    1-2
    min

    6/45

    6/4
    5

    6/4
    5

    DIP

    BARBELL

    1-2
    min
    1-2
    min

    12/2
    0

    5/2
    5

    5/2
    5

    BARBELL
    BENCH
    PRESS

    EXERCIS
    E 1B

    BARBELL
    BENTOVER
    ROW

    EXERCIS
    E 2A

    DUMBBELL
    OVERHEAD
    PRESS

    EXERCIS
    E 2B
    EXERCIS
    E 3A
    EXERCIS
    E 3B

    CURL

    For each A and B exercise pairing, go back and forth between the two moves one set
    at a timesimilar to a superset, only with full rest between exercises.
    Optional: Complete one of the three weekly cardio workouts; Click here for details.

    DAY 2 : Workout B

    REST

    8*

    2-3
    min

    4
    6

    10

    1-2
    min

    10-12-8

    2-3
    min

    STANDING CALF
    RAISE

    20-15-10

    WALKING LUNGE

    SEATED LEG CURL

    10 PER
    LEG
    10-12

    2-3
    min
    1-2
    min
    1-2
    min

    EXERCISE

    SET

    REPS

    EXERCISE
    1A

    GOBLET SQUAT

    S
    3

    EXERCISE
    1B

    HANGING LEG RAISE

    EXERCISE
    2A

    ROMANIAN DEADLIFT

    EXERCISE
    2B
    EXERCISE
    3A
    EXERCISE
    3B

    4
    0

    2 3

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