The Complete 4-Week Beginner’s Workout Program

Exercise 1 of 7

Barbell Bent-Over Row

Equipment

Barbell

Sets

5

Reps

12

Rest

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Exercise 2 of 7

Lat Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar

Sets

5

Reps

8-12*

Rest

--

Play How to

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

Exercise 3 of 7

Single-Arm Neutral-Grip Dumbbell Row

Equipment

Dumbbells

Sets

5

Reps

8-10*

Rest

--

Play How to

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

Exercise 4 of 7

Barbell Biceps Curl

Equipment

Barbell

Sets

4

Reps

10-12*

Rest

--

Play How to

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

Exercise 5 of 7

Incline Dumbbell Biceps Curl

Equipment

Bench, Dumbbells

Sets

3

Reps

10

Rest

--

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Exercise 6 of 7

Preacher Curl with Cable

Equipment

Adjustable Cable Machine, EZ-Bar, Preacher Bench

Sets

3

Reps

10

Rest

--

Play How to

Exercise 7 of 7

Bodyweight Crunch

Equipment

No Equipment

Sets

3

Reps

20

Rest

--

Play How to