Beginner GBC
Beginner GBC program. rest between all exercises is 30-45 seconds.
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Box Squat |
4 | 6-8 | 1A. High Box Squat (Lowbar) |
|
Lat Pulldown |
4 | 6-8 | 1B. Lat Pull Down |
|
Dumbbell Squat |
4 | 8-10 | 2A. Dumbbell Heels up Squat |
|
High Row |
4 | 8-10 | 2B. Half Kneeling Cable High Row |
|
Dumbbell Chest Press |
3 | 12-15 | 3A. Parallel Dumbbell Chest Press |
|
Parallel Back Extension |
3 | 12-15 | 3B. Parallel Back Extension with Forward Scaption |
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Kettlebell Goblet Squats |
4 | 6-8 | 1A. Goblet Squat |
|
Chin Ups |
4 | 6-8 | 1B. Chin Ups |
|
Trap Bar Deadlift |
4 | 8-10 | 2A. Trap Bar Deadlift |
|
Push up |
3 | 12-15 | 3A. Push Up |
|
Seated Row’s |
4 | 8-10 | 2B. Seated Row |
|
Lateral Lunge Press |
3 | 12-15 | 3B. Lateral Squat Med Press |
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Split Squat |
4 | 6-8 | 1A. Dumbbell Split Squat |
|
1/2 knealing press |
4 | 6-8 | 1B. 1/2 Kneeling 1 Arm Dumbbell Press |
|
Lying Leg Curl (Hamstrings) |
4 | 8-10 | 2A. Lying Leg Curl |
|
|
Dumbbell Chest Press |
4 | 8-10 | 2B. Semi Supinated Dumbbell Press |
|
1 Arm Dumbbell Row |
3 | 10-12 | 3A. 1 Arm Dumbbell Row |
|
Trx Straight Arm Reachout |
3 | 10-12 | 3B. TRX Extension |
|
Hover (with variations) |
3 | failure | 3C. Hover |