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Full Body Program For Beginers 2

This document outlines a full body workout program for beginners consisting of 9 exercises: 1) squats, 2) forward lunges, 3) bench presses, 4) cable lat pulldowns, 5) standing pulls toward the chin, 6) standing bicep curls, 7) inclined seated heel lifts, 8) fixed sit ups, and 9) hyperextensions. Each exercise lists the number of repetitions and sets to perform. The program provides instruction on how to properly perform each movement with focus on form and safety.

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Jomari Servano
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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156 views

Full Body Program For Beginers 2

This document outlines a full body workout program for beginners consisting of 9 exercises: 1) squats, 2) forward lunges, 3) bench presses, 4) cable lat pulldowns, 5) standing pulls toward the chin, 6) standing bicep curls, 7) inclined seated heel lifts, 8) fixed sit ups, and 9) hyperextensions. Each exercise lists the number of repetitions and sets to perform. The program provides instruction on how to properly perform each movement with focus on form and safety.

Uploaded by

Jomari Servano
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Delta fitness

Full body program for beginners 2


By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=54
1. Squat 4
Stand with bar resting on your shoulders, feet shoulder-
width apart and pointing straight ahead. Bend your knees
to about 90 degrees then push back up. Keep your back
straight and look straight ahead and up throughout the
exercise.
Reps: 6-12 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=68
2. Forward lunge 2
Stand with your feet together and the bar resting on your
shoulders. Raise one leg and lunge forward. When your
leg hits the floor, control the movement until your body
reaches a deep position. Push with the active leg back to
the start position.
Reps: 12 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=581
3. Bench press 2
Lie with your back on the bench and feet on the floor.
Hold the bar over your chest with straight arms, hands
slightly wider than shoulder-width. Slowly lower the bar to
your chest and push back up at a greater speed.
Reps: 6-12 , Sets: 1

https://exorlive.com/video/?culture=en-US&ex=88
4. Cable lat pulldown
Grasp at a wide grip, lean slightly backward and look up,
inclining your head slightly. Push your chest forward and
pull the bar down to your chest. Slowly return to the start
position and repeat.
Reps: 6-12 , Sets: 1

ExorLive.com 8/9/2019 @ 3:54 PM Page 1 of 3 Show video


Delta fitness
Full body program for beginners 2
By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=110
5. Standing pulls toward the chin 1
Stand with feet slightly apart. Hold bar in front of you with
a narrow grip. Raise your upper arms out to the side by
bending your elbows so that the bar is pulled toward your
chin. Slowly lower again.
Reps: 6-12 , Sets: 1

https://exorlive.com/video/?culture=en-US&ex=201
6. Standing biceps curl 2
Choose over or under hand grip. Stand with the bar
hanging in front of you, bend your elbows and lift the bar
all the way up before slowly lowering it again.
Reps: 6-12 , Sets: 1

https://exorlive.com/video/?culture=en-US&ex=126
7. Inclined seated heel lift
Put your legs hip-width apart. Only the foremost part of
your feet should rest on the platform. Push until you stand
on your toes, then slowly return to the start position.
Reps: 15 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=18
8. Fixed sit up 1
Lie on your back with your feet raised and fixed in
position and hands behind your head. Raise your head
and upper body toward your thighs, moving steadily.
Your lower back must maintain contact with the floor
throughout the movement.
Reps: 15 , Sets: 2

ExorLive.com 8/9/2019 @ 3:54 PM Page 2 of 3 Show video


Delta fitness
Full body program for beginners 2
By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=149
9. Hyperextension, stretched
Lie with your legs straight, letting your upper body hang
to the floor. Contract your abdomen and lower back and
raise your upper body in a gentle movement while
keeping it straight.
Reps: 15 , Sets: 2

ExorLive.com 8/9/2019 @ 3:54 PM Page 3 of 3 Show video

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