Whole-body general strength (Beginner)
2x’s per week
Add weight, decrease reps (see below) every week
Precede every workout with the dynamic warm-up
week 1 3x10,
week 2. 3x8
week 3 3x6
week 4 3x5
week 5 3x3
week 6 3x max
Day 1
Barbell Squats superset Resisted Dorsi-flexions (10-15 reps)
Barbell Bench Press superset Standing Lat Pull-down or Pull-Ups
Barbell Military Press superset Step-behind Angle Lunges
Bicep Curls superset Dips (add weight each week)
Weighted Planks (2x45 seconds)
Back Extensions (2x10, add weight if possible)
Day 2
Bulgarian Lunges superset Scap Push-Ups
Dumbell Incline Press superset Seated Row
Lateral Flies superset Straight Leg Dead Lifts
Tricep Extensions superset Straight Bar Curls
V-Ups (2x20)
Reverse Hyperextensions (2x15)
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