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  • Day 3vbn

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    Aariz Ali
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    The document outlines a 4-week beginner's full body workout program that includes 9 exercises - dumbbell bench press, lat pulldown, overhead dumbbell press, leg press, lying leg curl, rope pressdown, barbell biceps curl, standing calf raise, and crunch - to be performed 3 sets of 8-10 reps with a 1-2 minute rest between sets. The exercises target the entire body and can be completed with basic gym equipment.

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    The document outlines a 4-week beginner's full body workout program that includes 9 exercises - dumbbell bench press, lat pulldown, overhead dumbbell press, leg press, lying leg curl, rope pressdown, barbell biceps curl, standing calf raise, and crunch - to be performed 3 sets of 8-10 reps with a 1-2 minute rest between sets. The exercises target the entire body and can be completed with basic gym equipment.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    7 views2 pages

    Day 3vbn

    Uploaded by

    Aariz Ali
    The document outlines a 4-week beginner's full body workout program that includes 9 exercises - dumbbell bench press, lat pulldown, overhead dumbbell press, leg press, lying leg curl, rope pressdown, barbell biceps curl, standing calf raise, and crunch - to be performed 3 sets of 8-10 reps with a 1-2 minute rest between sets. The exercises target the entire body and can be completed with basic gym equipment.

    Copyright:

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

    THE COMPLETE 4-

    WEEK BEGINNER’S
    WORKOUT PROGRAM
    9 YES

    ROUTINE
    FULL BODY
    EXERCISE E Q U I P M E N TS E T S R E P S R E ST
    DUMBBELL Bench,
    3 8 , 1 0 , 1-
    2-
    BENCH PRESS Dumbbells

    Adjustable
    Cable
    L AT Machine,
    3 8 , 1 0 , 1-
    2-
    PULLDOWN Lat
    Pulldown
    Bar

    OVERHEAD
    DUMBBELL Dumbbells
    3 8 , 1 0 , 1-
    2-
    PRESS

    LEG PRESS 3 8 , 1 0 , 1-
    2-

    LYING LEG 3 8 , 1 0 , 1-
    2-
    CURL

    Adjustable
    Cable
    ROPE Machine,
    3 8 , 1 0 , 1-
    2-
    PRESSDOWN Rope
    Attachment

    BARBELL Barbell 3 8 , 1 0 , 1-
    2-
    BICEPS CURL

    STANDING Box 3 8 , 1 0 , 1-
    2-
    CALF RAISE

    No
    CRUNCH 3
    Equipment
    15 --

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