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Description

Warmups: the more weight you lift on main sets, the more warmup sets you do. %s based on what you are lifting in main sets.main exercises 3 sets of 8-10 reps. Full body split workout. Alternate every week doing 3 days of workouts ABA every other day , then BAB the next week. Add weight as you progress. From http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/


Exercises

Set 1: 1 round
Get Ready
30 seconds

Set 2: 1 round
Get Ready
15 seconds
Warmup Deadlifts
Weights: Light
Warmup Deadlifts
6 minutes
Rest
Rest
1 min 45 secs

Set 3: 3 rounds
Get Ready
15 seconds
Deadlifts
10 reps
Rest
Rest
1 min 45 secs

Set 4: 1 round
Transition To Pullups (or Lat Pulldown)
30 seconds

Set 5: 1 round
Get Ready
15 seconds
Weights: Light
Warmup Cable Lat Pull Down
6 minutes
Rest
Rest
1 min 45 secs

Set 6: 3 rounds
Get Ready
15 seconds
Pull-ups
Pull-ups
10 reps
Rest
Rest
1 min 45 secs

Set 7: 1 round
Transition To Overhead Shoulder Press
30 seconds

Set 8: 1 round
Get Ready
15 seconds
Weights: Light
Warmup Overhead Shoulder Press
6 minutes
Rest
Rest
1 min 45 secs

Set 9: 2 rounds
Get Ready
15 seconds
Overhead Press
Overhead Press
10 reps
Rest
Rest
1 min 45 secs

Set 10: 1 round
Get Ready
15 seconds
Overhead Press
Overhead Press
10 reps

Set 11: 1 round
Great job!
5 seconds


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