Strength

Beginner Duration 47 minutes

Target Areas: Arms, Shoulders

Equipment: Strength Machine, Barbell, Bench, Box or Step, Dumbbells, Chair

Added By Ben Beattie

Exercises

Set 1: 1 round

Leg Press

5 reps

50kg

Rest

2 minutes

Set 2: 1 round

Leg Press

5 reps

50kg

Rest

2 minutes

Set 3: 1 round

Leg Press

5 reps

50kg

Rest

2 minutes

Set 4: 1 round

Leg Press

5 reps

50kg

Rest

2 minutes

Set 5: 1 round

Leg Press

5 reps

50kg

Rest

2 minutes

Set 6: 1 round

Barbell Incline Bench Press

7 reps

12.5kg

Rest

1 min 30 secs

Set 7: 1 round

Barbell Incline Bench Press

7 reps

12.5kg

Rest

1 min 30 secs

Set 8: 1 round

Barbell Incline Bench Press

7 reps

12.5kg

Rest

1 min 30 secs

Set 9: 1 round

Bench Barbell Calf Raises

15 reps

10kg on leg press

Rest

1 min 30 secs

Set 10: 1 round

Bench Barbell Calf Raises

15 reps

10kg on leg press

Rest

1 min 30 secs

Set 11: 1 round

Bench Barbell Calf Raises

15 reps

10kg on leg press

Rest

1 min 30 secs

Set 12: 1 round

Seated Cable Row

7 reps

31.26kg handle bar

Rest

1 min 30 secs

Set 13: 1 round

Seated Cable Row

7 reps

31.26kg handle bar

Rest

1 min 30 secs

Set 14: 1 round

Seated Cable Row

7 reps

31.26kg handle bar

Rest

1 min 30 secs

Set 15: 1 round

Cable Tricep Push Down

8 reps

16.25kg rope

Bicep Curls

8 reps

16.25kg kneeling cable pull up

Rest

1 min 30 secs

Set 16: 1 round

Cable Tricep Push Down

8 reps

16.25kg rope

Bicep Curls

8 reps

16.25kg kneeling cable pull up

Rest

1 min 30 secs

Set 17: 1 round

Cable Tricep Push Down

8 reps

16.25kg rope

Bicep Curls

8 reps

16.25kg kneeling cable pull up

Rest

1 min 30 secs

Set 18: 1 round

Cable Lat Pull Down

8 reps

16.25kg

Rest

1 min 30 secs

Set 19: 1 round

Cable Lat Pull Down

8 reps

16.25kg

Rest

1 min 30 secs

Set 20: 1 round

Cable Lat Pull Down

8 reps

16.25kg

Rest

1 min 30 secs

Set 21: 1 round

Seated Dumbbell Press

7 reps

10kg

Rest

1 min 30 secs

Set 22: 1 round

Seated Dumbbell Press

7 reps

10kg

Rest

1 min 30 secs

Set 23: 1 round

Seated Dumbbell Press

7 reps

10kg

Rest

1 min 30 secs

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