The 2017 Starter’s Guide: Workout Plan

Exercise 1 of 14

The 2017 Starter’s Guide: Workout Plan

Equipment

Sets

2

Reps

20, 10

Rest

--

Exercise 2 of 14

Back Squat

Equipment

Barbell, Squat Rack

Sets

2

Reps

20, 8-10

Rest

1-2 min

Play How to

Can substitute with leg press.

Exercise 3 of 14

Barbell Straight-Leg Deadlift

Equipment

Barbell

Sets

2

Reps

8-10

Rest

1-2 min

Play How to

Exercise 4 of 14

Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

2

Reps

10, 8-10

Rest

--

Play How to

Can substitute with cable flye.

Exercise 5 of 14

How To: Incline Dumbbell Bench Press

Equipment

Bench

Sets

2

Reps

10, 6-8

Rest

1-2 min

Play How to

Exercise 6 of 14

Lying Dumbbell Pullover to Extension

Equipment

Bench, Dumbbells

Sets

2

Reps

10, 6-8

Rest

--

Play How to

Exercise 7 of 14

Seated Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

2

Reps

10, 6-8

Rest

1-2 min

Play How to

Exercise 8 of 14

Cable Lateral Raise

Equipment

Adjustable Cable Machine

Sets

2

Reps

10, 6-8

Rest

--

How to

Exercise 9 of 14

Dumbbell Rear-Delt Flye

Equipment

Dumbbells

Sets

2

Reps

10, 6-8

Rest

1-2 min

Exercise 10 of 14

Farmer’s Walk

Equipment

Dumbbells

Sets

1

Reps

100 yds

Rest

1-2 min

Play How to

Exercise 11 of 14

Rope Pressdown

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

2

Reps

10, 6-8

Rest

--

Play How to

Exercise 12 of 14

Lying Dumbbell Triceps Extension

Equipment

Sets

2

Reps

10, 6-8

Rest

1-2 min

Exercise 13 of 14

Cable Biceps Curl

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

2

Reps

10, 6-8

Rest

--

Play How to

Exercise 14 of 14

Dumbbell Hammer Curl

Equipment

Dumbbells

Sets

2

Reps

10, 6-8

Rest

1-2 min

Play How to