Cable lat pullover full#

Back: seated cable rows - 3 sets of 6–8 reps.Chest: flat barbell bench press - 3 set of 5 reps.Legs: barbell back squats - 3 sets of 5 reps.Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank. Rest periods: 90–180 seconds for main movements, 60–90 seconds for accessories Some people may plateau at around 6 months, whereas others may continue to see results for more than a year. The beginner phase should last as long as you continue to improve. You can add reps and sets as needed as you progress. This allows you to get used to new movements, focus on proper form, and take time to recover. This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day. Still, it’s important to avoid overexertion, which can lead to injuries or decreased performance. Starting out in the gym can seem intimidating, but with proper guidance, the process becomes more approachable - and even invigorating.Īs a beginner, you can progress very quickly because almost any exercise promotes muscle and strength gains.

Cable lat pullover full#

Lateral raises (from “Day 1: Full body” workout below) This home workout routine includes all the exercises you need to make sizable muscle and strength gains with minimal equipment. Abs: planks - 3 sets of 30-second holds.Triceps: dumbbell kickbacks - 3 sets of 8–10 reps per arm.Biceps: concentration curls - 3 sets of 10–12 reps.Triceps: bench dips - 2 sets of 10–12 reps.Biceps: seated dumbbell curls - 2 sets of 10–12 reps per arm.Triceps: overhead triceps extensions - 3 sets of 8–10 reps.Biceps: alternating biceps curls - 3 sets of 8–10 reps per arm.Back/chest: dumbbell pullovers - 3 sets of 10–12 reps.Back: one-arm dumbbell rows - 3 sets of 6–8 reps.Chest: dumbbell fly - 3 sets of 8–10 reps.Back: dumbbell bent-over rows - 3 sets of 6–8 reps.Chest: dumbbell bench press or floor press - 3 sets of 6–8 reps.Abs: crunches with legs elevated - 3 sets of 10–12 reps.Calves: seated calf raises - 4 sets of 10–12 reps.Shoulders: lateral raises - 3 sets of 8–10 reps.Hamstrings: Romanian dumbbell deadlift - 2 sets of 6–8 reps.Shoulders: dumbbell upright rows - 2 sets of 8–10 reps.Legs: dumbbell lunge - 2 sets of 8–10 reps per leg.Shoulders: standing shoulder press - 3 sets of 6–8 reps.Legs: dumbbell squats - 3 sets of 6–8 reps.Romanian dumbbell deadlift, from Day 1 workout below Day 1: Legs, shoulders, and abs