Home Grown Muscle: Phase 8 Beginner Workout - A

Beginner Workout A
Superset 1 D.B./B.B. Incline Press
Set 1 Set 2 Set 3 Tempo

Workout 1
Date:
Weight Reps

Workout 2
Date:
Weight Reps

Workout 3
Date:
Weight Reps

Workout 4
Date:
Weight Reps

Flat Bench Fly/B.B. Wide Grip Bench Press

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Superset 2 T-Bar Row/Towel Row/D.B. Single Arm Row

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Reverse Fly/Reverse Push up

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Superset 3 Standing Cable Crunch/Bar Rollout, Sit-up

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Incline Reverse Crunch

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Beginner Workout:

Perform each workout once a week, starting with workout A, and rest a day after each workout. So you might do Workout A on Monday, Workout B on Wednesday and Workout C on Friday. Do each pair of exercises as a superset, performing them back to back, with no rest in between. After completing both exercises, rest 90 seconds, and repeat one or two times for a total of two or three sets of each exercise. Then rest 90 seconds and begin the exercise in the next superset. Do five reps of the first exercise in each superset and 10 reps of the second.

Training Log by Dave Lewis

Workout by Mike Mejia

9/16/2003

Home Grown Muscle: Phase 8 Beginner Workout - B

Beginner Workout B
Superset 1 B.B./D.B. Front Squat
Set 1 Set 2 Set 3 Tempo

Workout 1
Date:
Weight Reps

Workout 2
Date:
Weight Reps

Workout 3
Date:
Weight Reps

Workout 4
Date:
Weight Reps

Lying Leg Curl/Lying Hip Ext./D.B. Leg Curl

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Superset 2 B.B./D.B. Romanian Dead lift

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Leg Extension/B.B. Hack Squat/D.B. Leg Ext.

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Superset 3 Ski Squat

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Back Extension
Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Beginner Workout:

Perform each workout once a week, starting with workout A, and rest a day after each workout. So you might do Workout A on Monday, Workout B on Wednesday and Workout C on Friday. Do each pair of exercises as a superset, performing them back to back, with no rest in between. After completing both exercises, rest 90 seconds, and repeat one or two times for a total of two or three sets of each exercise. Then rest 90 seconds and begin the exercise in the next superset. Do five reps of the first exercise in each superset and 10 reps of the second.

Training Log by Dave Lewis

Workout by Mike Mejia

9/16/2003

Home Grown Muscle: Phase 8 Beginner Workout - C

Beginner Workout C
Superset 1 Close Grip Chin-up
Set 1 Set 2 Set 3 Tempo

Workout 1
Date:
Weight Reps

Workout 2
Date:
Weight Reps

Workout 3
Date:
Weight Reps

Workout 4
Date:
Weight Reps

Standing Cable Pullover/B.B./D.B. Pullover

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Superset 2 D.B./B.B. Shoulder Press

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

B.B./D.B. Upright Row

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Superset 3 Incline Reverse Crunch/Reverse Crunch

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Standing Cable Crunch/Bar Rollout, Situp

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Beginner Workout:

Perform each workout once a week, starting with workout A, and rest a day after each workout. So you might do Workout A on Monday, Workout B on Wednesday and Workout C on Friday. Do each pair of exercises as a superset, performing them back to back, with no rest in between. After completing both exercises, rest 90 seconds, and repeat one or two times for a total of two or three sets of each exercise. Then rest 90 seconds and begin the exercise in the next superset. Do five reps of the first exercise in each superset and 10 reps of the second.

Training Log by Dave Lewis

Workout by Mike Mejia

9/16/2003