Startup Grind

Beginner Week

Do all sets with weight that you can get for 12. If it’s too easy, increase the weight. If it becomes too hard and you can’t get 12, lower the weight until you can get 12 reps of it

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Monday
Stationary bike for 20 minutes

Chest
-barbell flat bench 3x12
-barbell incline bench 3x12
-barbell decline bench 3x12
-cable fly 3x12
-push ups 3x8
-close grip push ups 3x8

Abs 3 sets
Do these in succession
-10 crunches, 10 reverse crunches, 10 toe touches, 30 seconds plank

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Tuesday
Back
-lat pull downs 3x12
-reverse grip lat pull downs 3x12
-wide grip lat pull downs 3x12
-close grip lat pull downs 3x12
-cable seated rows 3x12
-one arm dumbbell bent rows on bench 3x12

Obliques 3 sets
Do these in succession
-15 side crunches, 15 side to side heel touches, 8 bicycles, 8 Russian twists

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Weds
Stationary bike for 20 minutes

Shoulders
-barbell shoulder press 3x12
-lateral dumbbell raises 3x12
-front dumbbell raises 3x12
-bent over dumbbell rear delt raise 3x12
-cable lateral raises 3x12
-cable front raises 3x12
-rear delt fly machine 3x12

Abs 3 sets
Do these in succession
-10 crunches, 10 reverse crunches, 10 toe touches, 30 seconds plank

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Thursday
Legs
-squats 3x12 for beginners, do this with minimal weight until you get your form down properly. Form is extremely important for squats.
-leg extension machine 3x12
-hamstring curl (leg curl) machine 3x12
-calf raise machine 3x12
-leg press machine 3x12

Obliques 3 sets
Do these in succession
-15 side crunches, 15 side to side heel touches, 8 bicycles, 8 Russian twists

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Friday
Arms
-dumbbell curls 3x12
-hammer curls 3x12
-barbell reverse grip curls 3x12
-cable rope tricep extensions 3x12
-cable straight bar tricep extensions 3x12
-cable straight bar reverse grip tricep extensions 3x12

Abs 3 sets
Do these in succession
-10 crunches, 10 reverse crunches, 10 toe touches, 30 seconds plank

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

If you have any questions or need anything explained please just ask. If anyone actually does this and wants more I’ll do more if need be.

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