Beginner Workout
Week 4

3 sets of 15 repetitions on each exercise
Lower-body

Hamstrings:
Stiff Leg Deadlits

Stiff Leg Deadlifts

Quad/Hams/Glutes:
Hack Squats

Hack Squats

Calves:
Seated Raises

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

Chest:
Flat Dumbbell Press


Flat Dumbbell Bench Press

Back:
Pulldowns -in front
- V handle

Front Lat Pulldown

Shoulders:
Wide Grip Barbell Upright Rows

Barbell Upright Row

Biceps:
Cable Curls
- EZ curl handle

Cable Curls
EZ curl handle

Triceps:
Seated Overhead Extensions
- EZ curl bar

Overhead Tricep Extensions
EZ curl bar

Traps:
Smith Machine Shrugs

Shrugs on Smith Machine

Lower-Back:
ab/BACK Machine

Lower-back Machine

Abs:
AB/back Machine

Ab Machine.

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