beginner

this is the beginning stephen i want you when your doing each exercise to pick a weight thats pushing you to maximum fatigue on the 12th rep each set so you feel as tho you couldnt do anymore.On each exercise take a 90 sec rest between sets and when all 3 sets on an exercise is complete take a 2 min rest period.When lifting weights do so at a 2-1-2 ratio 2 secs to lift 1 sec hold and 2 secs to lower again

Exercises

Serie 1: 3 rondas

Resistencia: Ligero
❤️ Moderado (Zona 2)

Warm-Up Cycling

5 minutos

Pesas: Moderado

Barbell Back Loaded Squats

12 reps

Ball Mountain Climbers

45 segundos

Alternating Kettlebell Swings

12 reps

Pesas: Moderado

Barbell Lunges

12 reps

Ab Ball Raises

45 segundos

Pesas: Moderado

Barbell Shoulder Press

12 reps

Pesas: Moderado

Dumbbell Front Raises

12 reps

Pesas: Moderado

Dumbbell Lateral Shoulder Raises

12 reps

Pesas: Moderado

Bicep Curls

12 reps

Pesas: Moderado

Hammer Curls

12 reps

Pesas: Moderado

Barbell Bicep Curls

12 reps

Resistencia: Ligero
❤️ Ligero (Zona 1)

Cool Down Cycling

5 minutos

Entrenamientos relacionados

Legs

18 minutos, Intenso

Weight Training

40 minutos, Modero

Start

5 minutos 29 segundos, Principiante

Thursday

31 minutos, Intenso

BUTT

19 minutos 45 segundos, Intenso

Improvement Routine

1 hora 20 segundos, Modero

Elección Principal para este Entrenamiento

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