Beginner Workout - Week 4                      Copyright © TheTrainingStationInc.com
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Warm-Up
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Lower-body                           3 sets of 15 repetitions on each exercise      Beginner Workout Week 4

Hamstrings:
Stiff Leg Deadlits
Stiff Leg Deadlifts
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Quad/Hams/Glutes:
Hack Squats

Hack Squats
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Calves:
Seated Raises
Seated Calf Raises
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Upper-Body                          2 sets of 15 repetitions on each exercise      Beginner Workout Week 4

Chest:.Beginner Workout, Workouts, Beginner, Beginner Workouts
Flat Dumbbell Press

Flat Dumbbell Bench Press
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Back:
Pulldowns -in front -V handle
Front Lat Pulldown
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Shoulders:
Wide Grip Barbell Upright Rows
Barbell Upright Row
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Biceps:.Beginner Workout, Workouts, Beginner, Beginner Workouts
Cable Curls - EZ curl handle
Cable Curls
EZ curl handle
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Triceps:
Seated Overhead Extensions -EZ curl bar
Overhead Tricep Extensions
EZ curl bar
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Traps:.Beginner Workout, Workouts, Beginner, Beginner Workouts
Smith Machine Shrugs
Shrugs on Smith Machine
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Lower-Back:
ab/BACK Machine

Lower-back Machine
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Abs:
AB/back Machine

Ab Machine.
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Cool Down/Cardio
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