Beginner Workout - Week 1                     Copyright © TheTrainingStationInc.com
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Warm-Up
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Lower-body                           1 set of 15 repetitions on each exercise      Beginner Workout Week 1

Quadriceps:
Universal Leg Extensions

Leg Extensions on Universal Machine
____ x ____
____ x ____
____ x ____
____ x ____

Hamstrings:
Universal Leg Curls
Leg Curls on Universal Machine
____ x ____
____ x ____
____ x ____
____ x ____

Quad/Hams/Glutes:
Leg Press   sled=75 lbs
Leg Press
____ x ____
____ x ____
____ x ____
____ x ____

Calves:
Calf Raises on Leg Press
Calf Raises on Leg Press
____ x ____
____ x ____
____ x ____
____ x ____
Upper-Body                          1 set of 15 repetitions on each exercise      Beginner Workout Week 1

Chest:
Incline Dumbbell Press
Incline Dumbbell Bench Press
____ x ____
____ x ____
____ x ____
____ x ____

Back:
Pulldowns
in front with straight handle
Lat pull bar
Front Lat Pulldown
____ x ____
____ x ____
____ x ____
____ x ____

Shoulders:
Seated Dumbbell Press
Seated Dumbbell Press
____ x ____
____ x ____
____ x ____
____ x ____

Biceps:
Standing Dumbbell Curls
Standing Dumbbell Curls
____ x ____
____ x ____
____ x ____
____ x ____

Triceps:
Pushdowns
with-straight handle Straight handle
Tricep Pushdown
____ x ____
____ x ____
____ x ____
____ x ____

Traps:
Standing Dumbbell Shrugs
Dumbbell Shrugs
____ x ____
____ x ____
____ x ____
____ x ____

Lower-Back:
Hyper-Extensions
Hyper-Extensions
____ x ____
____ x ____
____ x ____
____ x ____

Abs:
Ab Roller
Ab Roller.
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Cool Down/Cardio
Beginner Workout, Workouts, Beginner, Beginner WorkoutsBeginner Workout, Workouts, Beginner, Beginner Workouts.
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Beginner Workout, Workouts, Beginner, Beginner Workouts.

Beginner Workout Week 1