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BEGINNERS GUIDE TO LIFTING
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DAY 1: UPPER BODYWeek 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9Week 10Week 11Week 12Week 13Week 14Week 15Week 16Week 17Week 18Week 19Week 20Week 21Week 22Week 23Week 24
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Form guides
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Barbell Bench PressSet 1
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4 setsSet 2
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6-8 repsSet 3
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Set 4
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Incline DB Bench PressSet 1
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3 setsSet 2
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8-10 repsSet 3
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Wide Grip Lat PulldownsSet 1
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3 setsSet 2
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8-10 repsSet 3
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Supported Single Arm RowsSet 1
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3 sets each armSet 2
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10-12 repsSet 3
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Seated DB Shoulder PressSet 1
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2 setsSet 2
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8-10 reps
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Cable Lateral RaisesSet 1
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3 sets each armSet 2
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12-15 repsSet 3
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Set 4
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Cable Tricep PushdownsSet 1
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3 setsSet 2
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10-12 repsSet 3
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Preacher Curl MachineSet 1
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3 setsSet 2
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10-12 repsSet 3
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