beginner

this is the beginning stephen i want you when your doing each exercise to pick a weight thats pushing you to maximum fatigue on the 12th rep each set so you feel as tho you couldnt do anymore.On each exercise take a 90 sec rest between sets and when all 3 sets on an exercise is complete take a 2 min rest period.When lifting weights do so at a 2-1-2 ratio 2 secs to lift 1 sec hold and 2 secs to lower again

Exercises

Satz 1: 3 Runden

Widerstand: Leicht
❤️ Mäßig (Zone 2)

Warm-Up Cycling

5 minutes

Gewichte: Mäßig

Barbell Back Loaded Squats

12 Wiederholungen

Ball Mountain Climbers

45 seconds

Alternating Kettlebell Swings

12 Wiederholungen

Gewichte: Mäßig

Barbell Lunges

12 Wiederholungen

Ab Ball Raises

45 seconds

Gewichte: Mäßig

Barbell Shoulder Press

12 Wiederholungen

Gewichte: Mäßig

Dumbbell Front Raises

12 Wiederholungen

Gewichte: Mäßig

Dumbbell Lateral Shoulder Raises

12 Wiederholungen

Gewichte: Mäßig

Bicep Curls

12 Wiederholungen

Gewichte: Mäßig

Hammer Curls

12 Wiederholungen

Gewichte: Mäßig

Barbell Bicep Curls

12 Wiederholungen

Widerstand: Leicht
❤️ Leicht (Zone 1)

Cool Down Cycling

5 minutes

Verwandte Workouts

Legs

18 minutes, Intensiv

Weight Training

40 minutes, Mäßig

Start

5 Min 29 Sek, Anfänger

Thursday

31 minutes, Intensiv

BUTT

19 Min 45 Sek, Intensiv

Improvement Routine

1 Std 20 Sek, Mäßig

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