Workout Guides

Hamstring Focused Leg Workout

• Single Leg Press: 3×12
• Barbell Hip Thrust: 3×10
• Walking DB Lunges: 3×8
• Hamstring Curls: 3×15
• Standing Calf Raises: 3×15

Quad Focused Leg Workout

• Pendulum Squat: 2×20
• Split Squats: 3×10
• Leg Extensions: 3×20
• DB Walking Lunges: 2×15

Arms & Shoulders Workout

• DB Overhead Press: 4×10
• Alternating Bicep Curls: 3×15
• Tricep Pushdown: 3×15
• Lat Raise (Drop Set): 3xMAX
• Preacher Curl: 3×12
• Overhead Tricep Extension: 3×15

Chest & Back Workout

• Barbell Bench Press: 4×10
• Single Arm Lat Pulldowns: 3×12
• Smith Incline Bench Press: 3×10
• T-Bar Rows: 3×12-15
• Cable Upper Chest Fly: 3×15
• Rear Delt Fly: 3×15

 

Here’s some more workout ideas for beginners.