beginner

this is the beginning stephen i want you when your doing each exercise to pick a weight thats pushing you to maximum fatigue on the 12th rep each set so you feel as tho you couldnt do anymore.On each exercise take a 90 sec rest between sets and when all 3 sets on an exercise is complete take a 2 min rest period.When lifting weights do so at a 2-1-2 ratio 2 secs to lift 1 sec hold and 2 secs to lower again

Exercises

Conjunto 1: 3 rodadas

Resistência: Leve
❤️ Moderado (Zona 2)

Warm-Up Cycling

5 minutos

Pesos: Moderado

Barbell Back Loaded Squats

12 repetições

Ball Mountain Climbers

45 segundos

Alternating Kettlebell Swings

12 repetições

Pesos: Moderado

Barbell Lunges

12 repetições

Ab Ball Raises

45 segundos

Pesos: Moderado

Barbell Shoulder Press

12 repetições

Pesos: Moderado

Dumbbell Front Raises

12 repetições

Pesos: Moderado

Dumbbell Lateral Shoulder Raises

12 repetições

Pesos: Moderado

Bicep Curls

12 repetições

Pesos: Moderado

Hammer Curls

12 repetições

Pesos: Moderado

Barbell Bicep Curls

12 repetições

Resistência: Leve
❤️ Leve (Zona 1)

Cool Down Cycling

5 minutos

Treinos Relacionados

Start

5 mins 29 segs, Iniciante

Full Body WO

23 mins 3 segs, Moderado

Kettlebell Beginner

8 mins 22 segs,

002

26 mins 40 segs, Intenso

Legs 2

22 mins 40 segs, Moderado

Legs

39 minutos, Moderado

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