The 2019 Starter’s Guide Workout Plan

Exercise 1 of 9

SG19 Move: Incline Dumbbell Press

Equipment

Dumbbells

Sets

3

Reps

10

Rest

--

GOAL: Activate and pump

Exercise 2 of 9

SG19 Move: Barbell Incline Press

Equipment

Barbell

Sets

6

Reps

8

Rest

--

GOAL: Train explosively; Do not let the bar touch your chest

Exercise 3 of 9

SG19 Move: Seated Machine Chest Press

Equipment

Sets

3

Reps

10, 8, 8

Rest

--

GOAL: Activate and pump

Exercise 4 of 9

SG19 Move: Stretch Pushup

Equipment

Sets

2

Reps

10

Rest

--

GOAL: Work muscle from the stretched position

Exercise 5 of 9

SG19 Move: Dumbbell Bentover Lateral

Equipment

Dumbbells

Sets

3

Reps

10

Rest

--

GOAL: Activate and pump

Exercise 6 of 9

SG19 Move: Seated Smith Machine Press

Equipment

Smith Machine

Sets

3

Reps

6

Rest

--

GOAL: Train explosively

Exercise 7 of 9

SG19 Move: Dumbbell Lateral Raise (With Partials)

Equipment

Dumbbells

Sets

1

Reps

30

Rest

--

GOAL: Supra-max pump

Exercise 8 of 9

SG19 Move: Rope Pushdown

Equipment

Cable Machine

Sets

4

Reps

12, 12, 10, 10

Rest

--

GOAL: Supra-max pump

Exercise 9 of 9

SG19 Move: Lying Triceps Extension

Equipment

Barbell

Sets

2

Reps

10

Rest

--

GOAL: Work muscle from the stretched position