Strength Training for Beginners: A 12-Week Program to Get Lean and Healthy at Home 9781646117826, 9781646117833, 1646117824
Strength training for beginners-a flexible 12-week program Ready to start making real gains? Filled with novice-friendly
447 65 6MB
English Pages 198 Year 2020
- Author / Uploaded
- Kyle Hunt
- Categories
- Physical education and sport
- Bodybuilding
- Commentary
- Strength Training for Beginners, A 12-Week Program to Get Lean and Healthy at Home
Table of contents :
INTRODUCTION
PART ONE: UNLOCK YOUR POWER
Chapter One: Getting Stronger
Chapter Two: A Stronger Life
Chapter Three: About the Program
PART TWO: THE EXERCISES
Chapter Four: Warm-Up Exercises
Jumping Jacks
Mountain Climbers
Arm Circles
Scapular Push-Up
Bird Dog
Leg Swings
Thoracic Bridge
Fire Hydrant
Chapter Five: Bodyweight Exercises
Push-Up
Air Squat
Pull-Up
Flexed Arm Hang
Handstand Push-Up
Hanging Leg Raise
Inverted Row
Single-Leg Calf Raise
Bench Dips
Glute Bridge
Y-W-T Isohold
Superman
Parallel Bar Dips
Cossack Squat
Bicycle Crunch
Plank
Chapter Six: Dumbbell Exercises
Goblet Squat
Romanian Deadlift with Dumbbells
Single-Leg Calf Raise with Dumbbells
Weighted Lunges
Flat Bench Press with Dumbbells
Incline Bench Press with Dumbbells
Weighted Sit-Up
Side Bend
Standing Shoulder Press
Side Raise
Hammer Curl
Alternating Curl
Triceps Kickback
Overhead Triceps Extension with Dumbbells
Dumbbell Row
Dumbbell Pullover
Chapter Seven: Barbell Exercises
Back Squat
Deadlift
Hip Thrust
Romanian Deadlift with Barbell
Bench Press
Close-Grip Bench Press
Incline Bench Press with Barbell
Overhead Press
Barbell Row
Barbell Shrug
Upright Row with Barbell
Barbell Curl
Reverse Curl
Lying Triceps Extension
Windshield Wiper
Rollout
PART THREE: THE 12-WEEK PROGRAM
Month One: Bodyweight
Month Two: Bodyweight + Dumbbell
Month Three: Bodyweight + Dumbbell + Barbell
RESOURCES
ACKNOWLEDGMENTS
ABOUT THE AUTHOR
