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Beginner Strength Training Workout 1

Equipment/Props (Click to purchase)

Length: 34:57 • Fitness Upper Body
Beginner Level • Medium Intensity
Primary Muscles: Upper Body, Anterior Deltoid, Mid Deltoid, Posterior Deltoid, Pectoralis Major, Upper Trapezius, Triceps Brachii


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I designed this workout for the Pilates Instructor or Personal Trainer who works in a small studio or at clients homes with limited equipment.  It’s a great program for a new client who is sedentary or just getting back into strength training. In this workout, we focus on Chest, Shoulders and Triceps.
This is the first of a series of 3 workouts designed to train the entire body.   In the Second workout in the series, we’ll train Back and Biceps.  And in the third workout, we’ll focus on Legs and Core.

Programming Tips

  • I recommend starting with a warmed-up specific to the body parts to be worked.
  • Complete 12-15 repetitions for endurance.  Complete 2 sets with 30 to 90 seconds of rest in between.
  • Complete this workout 2 times per week for the best results.

In this workout I’m using the following equipment:
Adjustable Bench, Dumbbells.

PDF Notes:
To download the notes click on the PDF icon below, which includes quick reference images of the exercises, equipment set up, reps, and sets. It also includes programming tips.

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