Welcome to your LAST BEGINNER PHASE of becoming The Optimal You! Once you have completed this phase, you are no longer considered a “beginner”. Move onto the intermediate phase and select based on your goal – Mass Gain Series or Shredded Series.

Day 1: Upper Body

Exercises

Sets

Reps

Rest (s)

Incline Dumbbell Press

ss  Alternating Dumbbell Curls

3

15

60

Underhand Pulldown

ss Rope Cable Extensions

3

15

60

Lateral Raises

ss      Overhead Dumbbell Extensions

3

15

60

 

 

Day 1: Lower Body

Exercises

Sets

Reps

Rest (s)

Lying Hamstring Curls

3

15

60

Hack Squats

ss Leg Extensions

3

15

60

Walking Lunges

3

15

60

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