(1) Beginner 2 days / week

(1) Beginner Program – first 3 weeks:

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

A SINGLE LINK TO ALL OF OUR DYNAMIC STRETCHES?

INTRODUCING VIDEO?

Leg Press 2 sets of 12-15 repetitions

Low Row, close grip 2 sets of 10-12 repetitions

Stepback Lunge 2 sets of 12-14 repetitions in total

Dumbbell Bench Press, flat 2 sets of 10-12 repetitions

Pulldown, wide grip 2 sets of 10-12 repetitions

Dumbbell Overhead Press, standing 2 sets of 10-12 repetitions

Optional Core superset: Dumbbell Russian Twist supersetted with Leg Raise 2 sets of AMAP

Cooldown: walking (on the treadmill or outside) for 5-10 minutes

(1) Beginner Program – second 3 weeks:

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

A SINGLE LINK TO ALL OF OUR DYNAMIC STRETCHES?

Goblet Squat 3 sets of 10-12 repetitions

Barbell Row 3 sets of 10-12 repetitions

Leg Press 3 sets of 10-12 repetitions

Barbell Bench Press, flat 3 sets of 10-12 repetitions

Pulldown, close grip 3 sets of 10-12 repetitions

Barbell Overhead Press, standing 3 sets of 10-12 repetitions

Optional Core superset: Dumbbell Russian Twist supersetted with Leg Raise 2 sets of AMAP

Cooldown: walking on the treadmill or outside for 5-10 minutes

Resting times between sets:

These are examples of the rest times between sets. When doing compound movements with lower reps, the rest time should be a bit longer than when training for hypertrophy with higher reps. 

4-8 repetitions – 2-4 minutes

8-12 repetitions – 1-2 minutes

15-20 repetitions – 45 seconds – 90 seconds

The rest times does not necessarily need to be timed during your workout sessions. When you start your next set feeling recovered enough from the previous set and keep making progress, you are most likely doing great job with the rest periods.