The Complete 4-Week Beginner’s Workout Program

Exercise 1 of 6

Incline Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

10,10,12,15

Rest

--

Play How to

*Perform reps as: 10,10,12,15.

Exercise 2 of 6

Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

4

Reps

10-15*

Rest

--

Play How to

*Perform reps as: 10,10,12,15.

Exercise 3 of 6

Overhead Dumbbell Press

Equipment

Dumbbells

Sets

4

Reps

10-15*

Rest

--

Play How to

*Perform reps as: 10,10,12,15.

Exercise 4 of 6

Smith Machine Upright Row

Equipment

Smith Machine

Sets

4

Reps

8, 8, 10, 12

Rest

--

Play How to

Exercise 5 of 6

Lying EZ-Bar Triceps Extension

Equipment

Bench, EZ-Bar

Sets

3

Reps

10,12,15

Rest

--

Play How to

Exercise 6 of 6

Dumbbell Kickback

Equipment

Dumbbells

Sets

3

Reps

10,12,15

Rest

--

Play How to