Beginner Workout
Week 2

2 sets of 15 repetitions on each exercise
Lower-body

Quadriceps:
Leg Extensions

Leg Extensions

Hamstrings:
Leg Curls

Leg Curls

Quad/Hams/Glutes:
Smith Machine Squats

Squats on Smith Machine

Calves:
Calf Raises
on Smith Machine

Standing Calf Raises on Smith Machine
1 sets of 15 repetitions on each exercise
Upper-Body

Chest:
Flat Barbell Press

Flat Bench Press

Back:
Seated Cable Rows -V handle

Seated Cable Rows

Shoulders:
Dumbbell Side Raises

Dumbbell Side Raises

Biceps:
Standing Barbell Curls

Barbell Curls

Triceps:
Pushdowns
- Rope handle

Rope handleTricep Pushdowns with Rope handle

Traps:
Standing Barbell Shrugs

Barbell Shrugs

Lower-Back:
ab/BACK Machine

Lower-back machine

Abs:
AB/back Machine

Ab Machine

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