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

Série 1 3 rondes

Résistance: Léger
❤️ Modéré (Zone 2)

Warm-Up Cycling

5 minutes

Poids: Modéré

Barbell Back Loaded Squats

12 réps

Ball Mountain Climbers

45 secondes

Alternating Kettlebell Swings

12 réps

Poids: Modéré

Barbell Lunges

12 réps

Ab Ball Raises

45 secondes

Poids: Modéré

Barbell Shoulder Press

12 réps

Poids: Modéré

Dumbbell Front Raises

12 réps

Poids: Modéré

Dumbbell Lateral Shoulder Raises

12 réps

Poids: Modéré

Bicep Curls

12 réps

Poids: Modéré

Hammer Curls

12 réps

Poids: Modéré

Barbell Bicep Curls

12 réps

Résistance: Léger
❤️ Léger (Zone 1)

Cool Down Cycling

5 minutes

Entraînements associé

Legs

18 minutes, Intense

Weight Training

40 minutes, Modéré

Start

5 minutes 29 secondes, Débutant

Thursday

31 minutes, Intense

BUTT

19 minutes 45 secondes, Intense

Improvement Routine

1 heure 20 secondes, Modéré

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