BEGINNER GYM GUIDE | Learn how to lift + Free Program Inside!

TIMESTAMPS:
3:24 DAY 1
5:05 DAY 2
8:19 DAY 3
10:21 DAY 4

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Day 1:
1. Barbell Back squat: 3×5
2. DB Overhead Press: 3×6
3. DB Row 3×8/side
SUPERSET:
4a. Leg Extensions 2×10
4b. Plank 2×20-40 seconds

Day 2:
1. Barbell Bench Press 3×6
2. Hip Thrust 3×6
3. Lat Pull Down (Underhand)
SUPERSET
4a. Barbell/Ez Bar Curl
4b. Back Extensions

DAY 3
1. Barbell Squat (lighter than day 1) 3×6
2. Inverted Row 3×5
3. Face Pulls 2×12
SUPERSET
4a. Hamstring Curls 2×10
4b. Side Plank 2×20-40seconds

DAY 4
1. Barbell Deadlift 3×4
2. Lunge 3×6/side
3. Lat Pulldown (Overhand) 2×10
SUPERSET:
4a. DB Lateral Raise 2×8
4b. Tricep Rope Push Down 2×10

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