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

Set 1: 3 rounds

Resistance: Light
❤️ Moderate (Zone 2)

Warm-Up Cycling

5 minutes

Weights: Moderate

Barbell Back Loaded Squats

12 reps

Ball Mountain Climbers

45 seconds

Alternating Kettlebell Swings

12 reps

Weights: Moderate

Barbell Lunges

12 reps

Ab Ball Raises

45 seconds

Weights: Moderate

Barbell Shoulder Press

12 reps

Weights: Moderate

Dumbbell Front Raises

12 reps

Weights: Moderate

Dumbbell Lateral Shoulder Raises

12 reps

Weights: Moderate

Bicep Curls

12 reps

Weights: Moderate

Hammer Curls

12 reps

Weights: Moderate

Barbell Bicep Curls

12 reps

Resistance: Light
❤️ Light (Zone 1)

Cool Down Cycling

5 minutes

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Weight Training

40 minutes, Moderate

Start

5 mins 29 secs, Beginner

Thursday

31 minutes, Intense

BUTT

19 mins 45 secs, Intense

Improvement Routine

1 hr 20 secs, Moderate

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