The Complete 4-Week Beginner’s Workout Program

Exercise 1 of 8

Incline Barbell Bench Press

Equipment

Barbell, Bench

Sets

5

Reps

10

Rest

--

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Exercise 2 of 8

Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

5

Reps

8-12*

Rest

--

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*Perform reps as: 8,8,10,10,12.

Exercise 3 of 8

Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

5

Reps

8-12*

Rest

--

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*Perform reps as: 8,8,10,10,12.

Exercise 4 of 8

Rope Pressdown

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

4

Reps

10-12*

Rest

--

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

Exercise 5 of 8

Dumbbell Kickback

Equipment

Dumbbells

Sets

3

Reps

10

Rest

--

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Exercise 6 of 8

Lying EZ-Bar Triceps Extension

Equipment

Bench, EZ-Bar

Sets

3

Reps

10

Rest

--

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Exercise 7 of 8

Standing Calf Raise

Equipment

Box

Sets

3

Reps

25

Rest

--

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Exercise 8 of 8

Seated Calf Raise

Equipment

Bench

Sets

3

Reps

225

Rest

--

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