Newbie Gains

Google Sheet Workout Export

By Melvyn Yeo

Experience Beginner (1-2 years)
Time 51 minutes/day | 2 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

Newbie Gains Workout information

In this workout, each exercise will be done for 12-15 repetitions followed by 90 seconds rest, this allows the build of muscle and strength. Ideally the individual has access dumbbells and rings for this program.

Using a load that allows you only six repetitions provides the heavy lift of the training.

DIRECTIONS: Frequency: Alternate the workouts for three total sessions per week. Rest a day between each.

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Description

Week 1 Overview

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.45 Degree Leg Press
2-3 sets12-15 reps60s
2.Leverage Chest Press
2-3 sets12-15 reps60s
3.Lying Leg Curls
2-3 sets12-15 reps60s
4.Lat Pulldown
2-3 sets12-15 reps60s
5.Cable Biceps Curl
2-3 sets12-15 reps60s
6.Cable Tricep Extension
2-4 sets12-15 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Hyperextension
2-3 sets12-15 reps60s
2.Seated Machine Shoulder (Military) Press
2-3 sets12-15 reps60s
3.Leg Extensions
2-3 sets12-15 reps60s
4.Machine Row
2-3 sets12-15 reps60s
5.Face Pull
2-3 sets12-15 reps60s
6.Goblet Squat
2-3 sets12-15 reps60s

Date Created: 12/27/2018, UTC


Last Updated: 11/13/2020, UTC





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