OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Each exercise 3 sets of 8 to 10 reps. Full body split workout. Alternate every week doing 3 days of workouts ABA every other day, then BAB the next week. When you can do within 8~10 reps each set, progress to next heavier weight. Regular squats can be subbed for splits. Read full description, including how to warm up, on 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 Bulgarian Split Squats with Dumbbells
Warmup Bulgarian Split Squats with Dumbbells
6 minutes
Rest
Rest
1 min 45 secs

Set 3: 3 rounds
Get Ready
15 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
10 reps
Rest
Rest
1 min 45 secs
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
10 reps
Rest
Rest
1 min 45 secs

Set 4: 1 round
Transition To Bench Press
15 seconds

Set 5: 1 round
Get Ready
15 seconds
Weights: Light
Warm Up Bench Press
6 minutes
Rest
Rest
1 min 45 secs

Set 6: 3 rounds
Get Ready
15 seconds
Barbell Bench Press
Barbell Bench Press
10 reps
Rest
Rest
1 min 45 secs

Set 7: 1 round
Transition To Row
15 seconds

Set 8: 1 round
Get Ready
15 seconds
Weights: Light
Warm Up Row
6 minutes
Rest
Rest
1 min 45 secs

Set 9: 2 rounds
Get Ready
15 seconds
Seated Cable Row
10 reps
Rest
Rest
1 min 45 secs

Set 10: 1 round
Get Ready
15 seconds
Seated Cable Row
10 reps

Set 11: 1 round
Great job! Don't Forget To Log This!
5 seconds


Related Workouts

  • Stamina & Strength
    Stamina & Strength
    36 minutes, Intense
  • Dedicated to Muscle
    Dedicated to Muscle
    40 minutes, Intense
  • 45 Minute Femme Fatale
    45 Minute Femme Fatale
    45 minutes, Moderate
  • The 1000 Calorie Workout
    The 1000 Calorie Workout
    41 mins 12 secs, Intense
  • Magnified Muscles
    Magnified Muscles
    45 minutes, Moderate
  • Runner's High
    Runner's High
    39 mins 30 secs, Moderate

Start Online Personal Training with Patrick Morrisey to access this workout.

Start 1:1 Training




You Might Also Like

Beginner Weight Training: Workout B

Beginner Weight Training: Workout B

Moderate Ic_time_32x32 27 mins  
Full Body   Ic_workout_dumbbell_32x32 Pull Up Bar, Dumbbells, Barbells
Beginner Weights A (with Warmup)

Beginner Weights A (with Warmup)

Intense Ic_time_32x32 46 mins  
Back   Ic_workout_dumbbell_32x32 Barbell, Bench, Strength Machine
Treadmill Warmup

Treadmill Warmup

Moderate Ic_time_32x32 6 mins  
Legs   Ic_workout_dumbbell_32x32 Cardio Machine
Bodyweight Muscle Builder A

Bodyweight Muscle Builder A

Intense Ic_time_32x32 45 mins  
Lower Body   Ic_workout_dumbbell_32x32 Dumbbell, Box or Step, Strength Machine
Bodyweight Muscle Builder B

Bodyweight Muscle Builder B

Intense Ic_time_32x32 32 mins  
Full Body   Ic_workout_dumbbell_32x32 Pull Up Bar
Phase 1

Phase 1

Moderate Ic_time_32x32 14 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell, Box or Step

Workout Categories