30 Mins
Time to Complete
Beginner
Difficulty Level
5
Sessions Per Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 1
Exercise
Sets
Reps
Rest Time
Supersets - Band Assisted Mid Grip Pull Up
8-12 Reps
Supersets - Barbell Front Raise
12 Reps
60 Seconds
Flat Bench Hex Chest Press
3 Sets
12 Reps
60 Seconds
Hammer Strength Machine Low Row
3 sets
6-10 Reps
60 Seconds
Superset: How to: Cable Fly for Lower Chest (High to Low)
15 Reps
Superset: Elbow Plank
45 Sec
60 Seconds
Day 2
Exercise
Sets
Reps
Rest Time
Supersets: Barbell Front Squat
6 Reps
Supersets: Dumbbell Romanian Deadlift
12 Reps
60 Seconds
Supersets: MAG grip pulldown
8 Reps
Supersets: Dumbbell Hammer Preacher Curl
12 Reps
60 Seconds
Supersets: Cable Incline Bench Seated Tricep Extension
12 Reps
Supersets: Cable Resisted Crunch
15 Reps
60 Seconds
Day 3
Exercise
Sets
Reps
Rest Time
Exercise Index - High Incline Smith PressBarbell Bench Press
3 Sets
8 Reps
60 Seconds
Supersets: Dumbbell Flat Bench Chest Fly
8-12 Reps
Supersets: Dumbbell Lateral Raise
15 Reps
60 Seconds
Supersets: Cable Pullover
12 Reps
Supersets: Incline bench tricep extension cable
12 Reps
60 Seconds
GHD Ab Hold
3 Sets x 30 Sec each
45 Seconds between Sets
Day 4
Exercise
Sets
Reps
Rest Time
Hack Squat
3 Sets
6 Reps
60 Seconds
Supersets: Seated Tricep Pushdown Machine
12 Sets
Supersets: Dumbbell Alternating Bicep Curl
8-18 Sets
Barbell Incline Bench Close Grip
8 Sets
8 Reps
60 Seconds
Machine Lying Leg Curl
12 Sets
12 Reps
60 Seconds
Day 5
Exercise
Sets
Reps
Rest Time
Supersets: Barbell Overhead Press
6 Reps
Supersets: Dumbbell Front Raise
12 Reps
60 Seconds
Chest Supported T Bar Row
3 Sets
8 Reps
60 Seconds
Kneeling Single Arm Cable Row
3 Sets
10 Reps / Side
60 Seconds
Supersets: Machine Seated Single Arm Chest Fly
8 Reps / Side
Supersets: Machine Seated Reverse Fly
12 Reps
60 Seconds