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Men’s Beginner Muscle Building
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Chest/Back
Barbell Bench Press (flat)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Lat Pull Downs (Wide Grip)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Dumbbell Press Incline
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Seated Wide Grip Row
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Dumbbell Flys
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Close Grip Barbell Rows
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Abs
Medicine Ball Crunches
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Oblique Dumbbell Crunch 1
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Rope Cable Crunch 1
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Shoulders
Men's Beginner Muscle Building
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Dumbbell Front Raise
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Dumbbell Lateral Raise
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Legs
Machine Leg Extension
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Machine Leg Curls
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Barbell Squats (rear)
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Calf Raises (standing)
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Abs
Medicine Ball Crunches
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Oblique Dumbbell Crunch 1
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Rope Cable Crunch 2
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Bis/Tris
Close Grip Preacher Curl
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Straight Bar Pushdowns
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Dumbell Curl With Twist
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Rope Extension Overhead With Flare
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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One Arm Cable Curl
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Tricep Dips
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Legend: W - warmup set, BB - barbell, DB - dumbell, HS - hammer strength, MB - medicine ball