Week 1 (Beginner)

Beginner

Contributed by: Dennis Stupka-Fisk

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Arms, Shoulders: 1

• 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

• 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

• 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