HOW TO START STRENGTH TRAINING. Weights & Calisthenics (PART 2)
Resistance Training for Beginners. Strength Training for Beginners. How to Combine Free Weights and Bodyweight Exercises. Bodybuilding Training for Beginners. Muscle Growth for Beginners. Hypertrophy Training for Beginners. How To Gain Muscle Mass for Beginners. What to Do in the Gym as a Beginner. How do I train in the gym. How do I workout as a Beginner. How to gain muscle as a Beginner. How to get stronger body. How to progress my training. Strenght training with weights. Strength training with bodyweight. Strength training with calisthenics.
FULL BODY WORKOUT B1 (Boys: Upper Body + Arms)
Warm-up
1. (Weighted) Dips OR Barbell Flat Bench Press. 2x5-8
2.1 Lat pulldowns OR Pull ups. 2x6-10
2.2. Seated Military Press or AD Press. 2x6-10
3.1. Inverted rows OR Machine Rows. 2x8-12
3.2. Push-ups or Dumbbell 30º Incline Bench Press. 2x8-12
4.1. Preacher EZ-bar curls OR Cable curls. 2x10-15
4.2. Overhead EZ-bar triceps extensions or Overhead cable triceps extensions. 2x10-15
5.1. Machine Leg Extensions. 2x12-20
5.2. Lying OR seated leg curls. 2x12-20
FULL BODY WORKOUT B2 (Girls: Lower Body + Glutes)
Warm-up
1. Machine Hip Thrust 2x6-10
2. Squat Variation from Workout A OR Smith Machine squats OR Leg Press. 2x8-12
3. Step-ups OR Non-alternating reverse lunges. 2/2x10-15
4.1. Machine Leg Extensions. 2x12-20
4.2. Lying OR seated leg curls. 2x12-20
5.1. Inverted rows OR Machine Rows. 2x8-12
5.2. Push-ups or Dumbbell 30º Incline Bench Press. 2x8-12
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0:00 INTRO
0:27 NOMENCLATURE
1:18 MUSCLE FAILURE
2:23 HOW LONG TO REST BETWEEN SETS
2:33 WORKOUT B1 (MALE)
7:11 WORKOUT B2 (FEMALE)
10:25 OUTRO