beginner

this is the beginning stephen i want you when your doing each exercise to pick a weight thats pushing you to maximum fatigue on the 12th rep each set so you feel as tho you couldnt do anymore.On each exercise take a 90 sec rest between sets and when all 3 sets on an exercise is complete take a 2 min rest period.When lifting weights do so at a 2-1-2 ratio 2 secs to lift 1 sec hold and 2 secs to lower again

Exercises

세트 1: 3 라운드

저항: 가볍게
❤️ 보통 (구역 2)

Warm-Up Cycling

5 분들

무게: 적당히

Barbell Back Loaded Squats

12 회

Ball Mountain Climbers

45 초들

Alternating Kettlebell Swings

12 회

무게: 적당히

Barbell Lunges

12 회

Ab Ball Raises

45 초들

무게: 적당히

Barbell Shoulder Press

12 회

무게: 적당히

Dumbbell Front Raises

12 회

무게: 적당히

Dumbbell Lateral Shoulder Raises

12 회

무게: 적당히

Bicep Curls

12 회

무게: 적당히

Hammer Curls

12 회

무게: 적당히

Barbell Bicep Curls

12 회

저항: 가볍게
❤️ 가벼움 (구역 1)

Cool Down Cycling

5 분들

관련 운동

Legs

18 분들, 강도 높음

Weight Training

40 분들, 보통

Start

5 분 29 초, 초보자

Thursday

31 분들, 강도 높음

BUTT

19 분 45 초, 강도 높음

Improvement Routine

1 시간 20 초, 보통

이 운동의 최고 선택

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now