Day 3: Back, Biceps, Forearms & Abs


Lat Pull-downs: 2 sets – 10 reps

Dumbbell Rows: 2 sets – 10 reps

Seated Cable Rows: 2 sets – 10 reps


Straight Bar Curls: 2 sets – 10 reps

Alternating Dumbbell Curls: 2 sets – 10 reps


Barbell Wrist Curls: 2 Sets – 10 reps


Crunches: 2 sets – 15 reps

Leg Raises: 2 sets – 15 reps

I would suggest you take a day off in between sessions to start with. This will help you to recover plus it will keep you mentally fresh.

It is not a good idea to start a program and go to the gym 7 days a week. Not only is this counter-productive physically it can lead to mental burnout before you ever really get started.

After you have completed these 3 days you will have worked each body part. You will start the cycle over again the next week.

As you feel more comfortable with each exercise you can increase your resistance as needed. Still, make sure that you can complete the reps without too much trouble.


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Getting Started in Weight Training – Part 1

by Jeff Willet time to read: 13 min