Beginner full body
3x a week (Mon, Wed, Fri), full body on machines and dumbbells.
Training days: Mon, Wed, Fri
Full body A · Mon, Fri
| Exercise | Sets × reps |
|---|---|
| Goblet squat | 3 × 12 |
| Dumbbell bench press | 3 × 12 |
| Lat pulldown | 3 × 12 |
| Dumbbell shoulder press | 3 × 12 |
| Lying leg curl | 3 × 12 |
| Plank | 3 × 30 s |
Full body B · Wed
| Exercise | Sets × reps |
|---|---|
| 45° leg press | 3 × 12 |
| Machine chest press | 3 × 12 |
| Seated cable row | 3 × 12 |
| Lateral raise | 3 × 12 |
| Hip thrust | 3 × 12 |
| Crunch | 3 × 15 |
Use the "Beginner full body" template in K&L Fit: create your account, open My Workouts and tap Templates.
Free for people who train. The app suggests last time's weight, times your rest and shows your progress.