Week 3 (Beginner)

Beginner

Contributed by: Dennis Stupka-Fisk

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Arms, Shoulders: 3

• Beginner

• Behind-The-Neck Press - Barbell
  1 sets × 6 reps, 1m rest
• Shrug - Dumbbell
  1 sets × 6 reps, 1m rest
• Side Deltoid Raise - Dumbbell
  1 sets × 6 reps, 1m rest
• French Curl - EZ Curl Bar
  1 sets × 6 reps, 1m rest
• Preacher Curl - EZ Curl Bar
  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: 3

• Beginner

• 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: 3

• Beginner

• Decline Bench Press - Barbell
  1 sets × 6 reps, 1m rest
• Dumbbell Fly - Dumbbell
  1 sets × 6 reps, 1m rest
• Good Morning - Barbell
  1 sets × 6 reps, 1m rest
• One-Arm Dumbbell Row - 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
• Dumbbell Side Bend - Dumbbell
  1 sets × 6 reps, 1m rest