Starter Workout

Starter Workout

Perform each of these workouts once per week for six weeks.

The Split

Day 1 – Workout 1

Day 2 – Rest

Day 3 – Workout 2

Day 4 – Rest

Day 5 – Workout 3

Day 6 – Rest

Day 7 – Rest

Workout 1

  • Dumbbell Goblet Squat – 3 sets of 10-12 reps
  • Superset with
  • Lat Pulldown – 3 sets of 1o to 12 reps
  • Dumbbell Step Up – 3 sets of 10 to 12 reps
  • Superset with
  • Single Arm Dumbbell Row – 3 sets of 10 to 12 reps
  • Standing Zottman Curl – 3 sets of 10 to 12 reps.

arms-zottman-curl dumbbell-step-up Goblet-Squats

Workout 2

  • Kettlebell Romanian Deadlift – 3 sets of 10-12 reps
  • Superset with
  • Dumbbell Medium Incline Bench Press – 3 sets of 1o to 12 reps
  • Split Squat – 3 sets of 10 to 12 reps
  • Superset with
  • Half Kneeling Single Arm Kettlebell Overhead Press – 3 sets of 10 to 12 reps
  • Triceps Rope Pressdown – 3 sets of 10 to 12 reps.

-1 increase_vertical_leap_workout_bodyweight_split_squat_183bdme-183bed5 MH1107_PSTR_25-741413 Single-Leg-Split-Squat

Workout 3

  • Leg Press – 3 sets of 10-12 reps
  • Superset with
  • Cable Face Pull – 3 sets of 1o to 12 reps
  • Walking Lunge – 3 sets of 10 to 12 reps
  • Superset with
  • Single Arm Cable Chest Press – 3 sets of 10 to 12 reps
  • Standing Calf Raise – 3 sets of 10 to 12 reps.

1__Single-arm_punch_press_Article illusMH1207_MG05_08

  • Rest no longer than 60 seconds between sets or exercises.
  • Performing both exercises constitutes one superset. Do not move on to the next superset or exercise until you have performed three total supersets.
  • For each exercise, choose a weight that allows for not more than 12 reps per set. Try to increase weight on each exercise from week to week.
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