Beginner Workout - Week 2                       Copyright © TheTrainingStationInc.com
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Warm-Up
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Lower-body                           2 sets of 15 repetitions on each exercise      Beginner Workout Week 2

Quadriceps:
Leg Extensions

Leg Extensions
____ x ____
____ x ____
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____ x ____

Hamstrings:
Leg Curls

Leg Curls
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____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Quad/Hams/Glutes:
Smith Machine Squats
Squats on Smith Machine
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____ x ____
____ x ____
____ x ____
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Calves:.Beginner Workout, Workouts, Beginner, Beginner Workouts
Calf Raises on Smith Machine
Standing Calf Raises on Smith Machine
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Upper-Body                          1 set of 15 repetitions on each exercise      Beginner Workout Week 2

Chest:.Beginner Workout, Workouts, Beginner, Beginner Workouts
Flat Barbell Press
Flat Bench Press
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Back:.Beginner Workout, Workouts, Beginner, Beginner Workouts
Seated Cable Rows -V handle
Seated Cable Rows
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____ x ____
____ x ____
____ x ____

Shoulders:
Dumbbell Side Raises
Dumbbell Side Raises
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____ x ____
____ x ____

Biceps:
Standing Barbell Curls
Barbell Curls
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____ x ____
____ x ____
____ x ____

Triceps:
Pushdowns -Rope handle
Rope handleTricep Pushdowns with Rope handle
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____ x ____
____ x ____
____ x ____

Traps:
Standing Barbell Shrugs
Barbell Shrugs
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____ x ____
____ x ____
____ x ____

Lower-Back:
ab/BACK Machine

Lower-back machine
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Abs:
AB/back Machine
Ab Machine
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Cool Down/Cardio
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