Beginner Workout
Week 5

3 set of 15 repetitions on each exercise
Lower-body

Quadriceps:
Universal Leg Extensions

Leg Extensions

Hamstrings:
Leg Curls

Leg Curls

Quad/Hams/Glutes:
Barbell Squats

Free Weight Squats

Calves:
Calf Raises on Universal Machine

Standing Calf Raises
 
3 set of 15 repetitions on each exercise
Upper-Body

Chest:
Decline Barbell Press

Decline Bench Press

Back:
Dumbbell Rows

Dumbbell Rows

Shoulders:
Seated Front Barbell Press

Seated Barbell Press

Biceps:
Incline Dumbbell Curls

Incline Dumbbell Curls

Triceps:
Dumbbell Crossface

Dumbbell Crossface

Traps:
Universal Machine Shrugs

Machine Shrugs

Lower-Back:
Hyper-Extensions

Hyper-Extensions

Abs:
Ab Roller

Ab Roller

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