Beginner Workout Program
By: Brandon Sales
Day 1
Upper Body
Dumbbell Bench Press - 3 sets of 10 reps
Seated Dumbbell Shoulder Press - 3 sets of 12 reps
Standing Side Lateral Raise - 2 sets of 15 reps
Cable Tricep Push Down - 4 sets of 12 reps
Crunches - 4 sets of 20 reps
Day 2
Lower Body (Quad Focused)
Air Squats - 50 total reps
Lunges - 10/10 lunges each side x 4 sets
Leg Extensions - 3 sets of 15 reps
Calf Raise - 3 sets of 10
Planks - 3 sets of as long as you can go 😳
Day 3
Conditioning
30 min AMRAP (As Many Reps As Possible)
.25 - Mile Bike Sprint
15 - Jumping Jacks
10 - Sit-ups
Day 4
Back
Lat Pull Downs - 4 sets of 12 reps
Cable Pulley Rows - 3 sets of 10 reps
Dumbbell Shrugs - 3 sets of 15 reps
Bent Over Rear Delt Flys - 4 sets of 12
Superman's - 5 sets of 10
Days 5
Lower Body (Hamstring Focused)
Barbell Deadlift: 5 sets of 6 reps
Box Step-ups: 3 sets of 8 (each leg)
Abductor Machine - 3 sets of 15
Side Obliques + Crunches - 100 total reps
Day 6
Arm Day 💪🏻
Close Grip Barbell Bench Press - 4 sets of 7
Dumbbell Tricep Extensions - 3 sets of 12
Dips - 4 sets of AMRAP
Seated Bicep Preacher Curl: 4 sets of 15-30
Alternating db Hammer curl: 3 sets of 12
Day 7
Cardio
The Burner
6 rounds of High Intense Sprints on Treadmill
In between; a walk recovery