Work out program (beginner)
420 views · Published 15 February 2015 · 6:27 · Indexed 6 November 2026
Channel: AEllis · 2015 · People & Blogs
Monday: leg, abs Leg extensions 4 x 20,20,15,15 Laying leg curls 4 x 15 reps Back squat 4 x 15,12,10,8 Wide stance leg press 3 x 15,12,10 Walking dumbbell lunges 3 x 20 Stifflegged deadlifts 3x12 Leg extension 1x30 Laying leg curl 1x30 Kneeling cable crunch 3x 30 Reverse crunch 3x30 Tuesday: chest, triceps, intensity sets Dumbbell benchpress 4x 15,12,10,8 Inclined Bar bench 4x15,12,10,8 Incline push-ups 4x 20 Dumbbell fly 4 x 15,15,10,10 Cable crossover 1 x 30 Bodyweight dip 4 x max Narrow grip benchpress 4x 30 Tricep pushdown 3 x 15,12,10 Tricep pushdown 1 x 30 Wednesday: back, biceps, abs, intensity set Pull-up 4 x failure Reverse grip pulldown 4 x 15,12,10,8 Barbell upright row 4 x 15,12,10,8 Seated cable row 4 x 20 Lat pulldown 1 x 30 Standing dumbbell curl 3x15,12,10 Standing ez bic curl 3x15,12,10 standing EZ bicep curl 1 x 30 Weighted leg raise 3 x 15 Twisting crunch 3x 30 Thursday shoulder, calves,forearm Arnold press 4x 15,12,10,8 Dumbbell lateral raise 4x15 Machine overhead press 3x 15 Bentover lateral raise 3x 15 Dumbbell shrug 4x 20,15,12,10 Machine overhead press 1x30 Standing calf raise 3x20,15,15 Seated calf raise 3x20,15,15 Barbell wrist curl 3x15 Barbell reverse wrist 3x15
