Program Description
SH Beginner program Focus on starting strength, flexibility, forearm and wait loss
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 19, 2024 02:34
- Last EditedJun 18, 2025 12:45

Summary
Kickstart your fitness journey with the **DRLC - SH Beginner** program, a comprehensive 12-week plan designed for those new to strength training. Committing just three days a week, you'll engage in a balanced mix of bodyweight and machine exercises, focusing on building strength and flexibility across all major muscle groups. Each session includes targeted movements like the Leg Press and Chest Press, ensuring you develop a solid foundation while improving your overall fitness. Get ready to transform your body and boost your confidence with every rep!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Arm Circle1 Set
12-15 Reps
-
2
Stretching1 Set
12-15 Reps
-
3
Stretching1 Set
12-15 Reps
-
4
Stretching1 Set
12-15 Reps
-
5
Leg Press3 Sets
12 Reps
-
6
Leg Extension2 Sets
12 Reps
-
7
Chest Press (Machine)3 Sets
12 Reps
-
8
Chest Supported Row (Machine)2 Sets
12 Reps
-
9
Shoulder Press (Machine)2 Sets
12 Reps
-
10
Chin-Up (Assisted)2 Sets
8 Reps
-
11
Sit Up2 Sets
AMRAP
-
12
Plank1 Set
1 mins
-
Day 2
1
Arm Circle1 Set
12-15 Reps
-
2
Stretching1 Set
12-15 Reps
-
3
Stretching1 Set
12-15 Reps
-
4
Stretching1 Set
12-15 Reps
-
5
Leg Press3 Sets
12 Reps
-
6
Leg Extension2 Sets
12 Reps
-
7
Chest Press (Machine)3 Sets
12 Reps
-
8
Chest Supported Row (Machine)2 Sets
12 Reps
-
9
Shoulder Press (Machine)2 Sets
12 Reps
-
10
Chin-Up (Assisted)2 Sets
8 Reps
-
11
Sit Up2 Sets
AMRAP
-
12
Plank1 Set
1 mins
-
Day 3
1
Arm Circle1 Set
12-15 Reps
-
2
Stretching1 Set
12-15 Reps
-
3
Stretching1 Set
12-15 Reps
-
4
Stretching1 Set
12-15 Reps
-
5
Leg Press3 Sets
12 Reps
-
6
Leg Extension2 Sets
12 Reps
-
7
Chest Press (Machine)3 Sets
12 Reps
-
8
Chest Supported Row (Machine)2 Sets
12 Reps
-
9
Shoulder Press (Machine)2 Sets
12 Reps
-
10
Chin-Up (Assisted)2 Sets
8 Reps
-
11
Sit Up2 Sets
AMRAP
-
12
Plank1 Set
1 mins
-