GYM WORKOUT #2 

Beginners (B). Take 60 seconds of rest in between each exercise. Intermediate (I) Take 30-45 Seconds of rest in between each exercise. Advanced (A) Take 15-30 seconds in between each exercise.

See notes on each exercise for form, weight and reps. Adjust weight accordingly. The last few reps of each set should be very challenging without losing your form.

Beginners; do this routine straight through 2x. Intermediate ; do this routine 3x. Advanced; do this routine 4x.

Intermediate & Advanced: If your gym is too spread out or too crowded, you may do straight sets (1-3 sets) of each exercise and then move onto next exercise.

Remember that the following abbreviation will be used on each exercise: B for Beginner, I for Intermediate and A for Advanced.

Front Squat into shoulder press.  Hold Bar at your chest level. Sit into heels, press at the top of the squat.  B: Just the bar, I: Bar plus 5’s each side. A: 10-15’s on each side.  12 reps .

Front Squat into shoulder press. Hold Bar at your chest level. Sit into heels, press at the top of the squat.

B: Just the bar, I: Bar plus 5’s each side. A: 10-15’s on each side. 12 reps.

Push Up w walkback. :  B: Do without pushup if you can’t do full push up or do partial push up. (10) Intermediate: Do 15 reps. , A: Do 2 push ups each time and then walk back. Do this 10x for a total of 20 push ups.

Push Up w walkback. : B: Do without pushup if you can’t do full push up or do partial push up. (10) Intermediate: Do 15 reps. , A: Do 2 push ups each time and then walk back. Do this 10x for a total of 20 push ups.

Reverse Lunge into 1 leg biceps curl.  B: 5-8lb db’s, I: 8-12’s, A: 12-20’s  Do 10 reps on each side. Core Tight. Sit into heel & glute.

Reverse Lunge into 1 leg biceps curl. B: 5-8lb db’s, I: 8-12’s, A: 12-20’s

Do 10 reps on each side. Core Tight. Sit into heel & glute.

Wide/Medium Grip Lat Pulldown ; Palms facing out. 12 reps. B: 30-40, I: 40-60, A: 60-90

Wide/Medium Grip Lat Pulldown; Palms facing out. 12 reps. B: 30-40, I: 40-60, A: 60-90

Lateral Raise:  12 reps. B: 5-10lb, I: 10-15, A: 15-30.

Lateral Raise: 12 reps. B: 5-10lb, I: 10-15, A: 15-30.

High Plank; Opposite knee-opposite elbow. :  B: 16, I: 24, A: 30. Alternating sides.

High Plank; Opposite knee-opposite elbow. : B: 16, I: 24, A: 30. Alternating sides.

Horizontal Cable Rotation:  12 reps each side. B: 10-25lbs, I: 25-40, A: 40-60

Horizontal Cable Rotation: 12 reps each side. B: 10-25lbs, I: 25-40, A: 40-60

Lateral Lunge:  Alternate sides. B: 20 reps. I: hold 5-10lb weights at your side. A: Hold 15lb weights at your side.

Lateral Lunge: Alternate sides. B: 20 reps. I: hold 5-10lb weights at your side. A: Hold 15lb weights at your side.

Bench Dips:  B: Have feet close to you like picture. I: Have legs straight. A: Have feet on a step/bench. Don’t go too deep. 15 reps.

Bench Dips: B: Have feet close to you like picture. I: Have legs straight. A: Have feet on a step/bench. Don’t go too deep. 15 reps.