Beginner Workout
Week 3

2 sets of 15 repetitions on each exercise
Lower-body

Quadriceps:
Free Weight Leg Extensions

Free Weight Leg Extensions

Hamstrings:
Free Weight Leg Curls

Free Weight Leg Curl

Quad/Hams/Glutes:
Leg Press

Leg Press

Calves:
Calf Raises
on Leg Press

Calf Raises on Leg Press
 
2 sets of 15 repetitions on each exercise
Upper-Body

Chest:
Incline Smith Machine Press

Incline Bench Press on Smith Machine

Back:
Wide Grip Leverage Rows

Leverage Row Machine

Shoulders:
Dumbbell Front Raises

Dumbbell Front Raise

Biceps:
Preacher Curls
- EZ curl bar

Preacher Curl

Triceps:
Skull Crushers
- EZ curl bar

Skull Crusher/Lying Tricep Extension

Traps:
Close Grip Barbell Upright Rows

Close Grip Barbell Upright Rows

Lower-Back:
Hyper-Extensions

Hyper-Extensions

Abs:
Ab Roller

.Ab Roller

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