Workout
Strength & Stretch
Beginner 15 min
Equipment
BarbellBodyweightCable machineDumbbellPull-up bar
Plan
Warmup Warmup ~10 min 1 set
Warmup Warmup ~10 min
1 set
Activation
- Plank Hold 30s
- Rest 15s
- Barbell Squat 10 reps
- Bench Press 12 reps
Main Main 2 sets
Main Main
2 sets
Strength
- Deadlift 3× 8 reps
- Rest 1m
- Pull-ups 3× 8 reps
- Rest 1m 30s
- Romanian Deadlift 3× 10 reps
Finisher
3 rounds- Overhead Press 8 reps
- Rest 20s
- Barbell Row 45s
Cooldown Cooldown 1 set
Cooldown Cooldown
1 set
Stretch
- Dumbbell Lunge 10 reps
- Walk it off 30s
- Lat Pulldown 1m