• Week 1 (Beginner)

  • Beginner

  • Contributed by: Dennis Stupka-Fisk

    • Arms, Shoulders: 1 (1/3)

  • Beginner

  • Overhead Press with Barbell - Barbell
    1 sets × 6 reps, 1m rest
  • Upright Row - Barbell
    1 sets × 6 reps, 1m rest
  • Side Deltoid Raise - Dumbbell
    1 sets × 6 reps, 1m rest
  • Lying Triceps Extension - Dumbbell
    1 sets × 6 reps, 1m rest
  • Curl - Barbell
    1 sets × 6 reps, 1m rest
  • Forearm Curl - Dumbbell
    1 sets × 6 reps, 1m rest
  • Reverse Forearm Curl - Dumbbell
    1 sets × 6 reps, 1m rest

    • Butt, Thighs, Legs: 1 (2/3)

  • Beginner

  • Lateral Lunge - Barbell
    1 sets × 6 reps, 1m rest
  • Hack Squat - Barbell
    1 sets × 6 reps, 1m rest
  • Leg Curl - Lever
    1 sets × 6 reps, 1m rest
  • Leg Extension - Lever
    1 sets × 6 reps, 1m rest
  • Heel Press - Lever
    1 sets × 6 reps, 1m rest
  • Ankle Flexion with Weight Plate - Bodyweight/Weighted
    1 sets × 6 reps, 1m rest
  • Stationary Lunge - Dumbbell
    1 sets × 6 reps, 1m rest

    • Chest, Abs, Back: 1 (3/3)

  • Beginner

  • Bench Press - Barbell
    1 sets × 6 reps, 1m rest
  • Dumbbell Fly - Dumbbell
    1 sets × 6 reps, 1m rest
  • Wide-Grip Row - Barbell
    1 sets × 6 reps, 1m rest
  • Dumbbell Swing - Dumbbell
    1 sets × 6 reps, 1m rest
  • Dumbbell Trunk Twist - Dumbbell
    1 sets × 6 reps, 1m rest
  • Oblique Trunk Rotation with Weight Plate - Bodyweight/Weighted
    1 sets × 6 reps, 1m rest
  • Leg Raise - Bodyweight/Weighted
    1 sets × 6 reps, 1m rest
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