The 2019 Starter’s Guide Workout Plan

Exercise 1 of 6

SG19 Move: Meadows Row

Equipment

Barbell

Sets

2

Reps

8

Rest

--

GOAL: Activate and pump

Exercise 2 of 6

SG19 Move: Deadlift

Equipment

Barbell

Sets

4

Reps

6

Rest

--

GOAL: Train explosively

Exercise 3 of 6

SG19 Move: Narrow-Grip Chinup

Equipment

Pullup Bar

Sets

2

Reps

To failure

Rest

--

GOAL: Supra-max pump

Exercise 4 of 6

SG19 Move: Dumbbell Pullover

Equipment

Bench, Dumbbells

Sets

2

Reps

10

Rest

--

GOAL: Work muscle from the stretched position

Exercise 5 of 6

SG19 Move: Hammer Curl

Equipment

Dumbbells

Sets

2

Reps

10

Rest

--

GOAL: Supra-max pump; Do 5 partial reps from the bottom after each set

Exercise 6 of 6

SG19 Move: EZ-Bar Preacher Curl

Equipment

EZ-Bar, Preacher Bench

Sets

2

Reps

10

Rest

--

GOAL: Supra-max pump; On the last set, have a partner give you 4 forced reps or do a dropset