Beginner Workout

Monday

Dumbbell Bench Press: 3×10

Cable Chest Fly: 3×10

Dumbbell Shoulder Press: 3×10

Dumbbell Lateral Raise: 3×10

Cable Rope Tricep Pushdown: 3×10

Tuesday

Hit 10,000 steps for daily total

Wednesday

Barbell or Smith Machine Squat: 3×10

Machine Leg Press: 3×10

Bodyweight Walking Lunge: 3×10

Machine Leg Extension: 3×10

Machine Leg Curl: 3×10

Thursday

Hit 10,000 steps for daily total

Friday

One-Arm Dumbbell Row: 3×10

Cable Lat Pulldown: 3×10

Seated Cable Row: 3×10

Cable Rope Face Pull: 3×10

EZ Bar Curl: 3×10

Saturday

HIIT (5 Rounds)
10 seconds on, 50 seconds off

or 1 hour on Treadmill

Sunday

Hit 10,000 steps for daily total

Advanced Workout

Monday

Barbell Bench Press: 4×12

Barbell Row: 4×12

Dumbbell Chest Fly: 4×12

Straight-Arm Pulldown: 4×12

Incline Dumbbell Press: 4×12

Single-Arm Dumbbell Row: 4×12

Weighted Push-Up: 4xAMRAP*

Weighted Pull-Up: 4xAMRAP*

Tuesday

HIIT 5×10 seconds
Hanging Leg Raise: 5×25

Wednesday

Barbell Squat: 4×12

Barbell Deadlift: 4×12

Barbell Walking Lunge: 4×12

Bulgarian Split Squat: 4×12

Barbell RDL: 4×12

Seated Leg Extension: 4×12

Seated Leg Curl: 4×12

Seated Leg Press: 4×12

Thursday

HIIT: 5×15 seconds

Friday

Barbell Shoulder Press: 4×12

Dumbbell Side Lateral Raise: 4×12

Cable Rear Delt Fly: 4×12

Dumbbell Arnold Press: 4×12

Cable Front Raise: 4×12

EZ Bar Skull Crusher: 4×12

EZ Bar Curl: 4×12

Cable Rope Overhead Extension: 4×12

Cable Rope Hammer Curl: 4×12

Saturday

5 Rounds of 30 seconds each:
Mountain Climbers

Burpees

Medicine Ball Crunches

Push-ups

Sunday

Rest and Hit 10,000 steps for daily total

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