The Ultimate Beginner's full-body workout

Exercises
Barbell Bench Press
Muscle: Chest
Equipment: Barbell, Bench
3
12
10
60 sec
1

Sumo dumbbell squat
Muscle: Thighs, Glutes
Equipment: Dumbbell
3
12
10
60 sec
2

Barbell Curl
Muscle: Biceps
Equipment: Barbell
3
10
6
60 sec
3

Face pulls
Muscle: Shoulders
Equipment: Cable
3
10
5
60 sec
4

Parallel Bar dips
Muscle: Triceps
Equipment: None
2
12
0
60 sec
5

Barbell Shrug
Muscle: Upper back
Equipment: Barbell
2
12
14
60 sec
6

Dumbbell Shoulder Press
Muscle: Shoulders
Equipment: Dumbbell
2
10
6
60 sec
7

Prone barbell row
Muscle: Upper back
Equipment: Barbell, Bench
3
12
5
60 sec
8

Barbell Glute Bridge
Muscle: Glutes
Equipment: Barbell
2
8
5
60 sec
9

Knee raise on parallel bars
Muscle: Abdominals
Equipment: Other
3
12
0
60 sec
10
Exercises
Barbell Bench Press
Muscle: Chest
Equipment: Barbell, Bench
3
12
10
60 sec
1

Sumo dumbbell squat
Muscle: Thighs, Glutes
Equipment: Dumbbell
3
12
10
60 sec
2

Barbell Curl
Muscle: Biceps
Equipment: Barbell
3
10
6
60 sec
3

Face pulls
Muscle: Shoulders
Equipment: Cable
3
10
5
60 sec
4

Parallel Bar dips
Muscle: Triceps
Equipment: None
2
12
0
60 sec
5

Barbell Shrug
Muscle: Upper back
Equipment: Barbell
2
12
14
60 sec
6

Dumbbell Shoulder Press
Muscle: Shoulders
Equipment: Dumbbell
2
10
6
60 sec
7

Prone barbell row
Muscle: Upper back
Equipment: Barbell, Bench
3
12
5
60 sec
8

Barbell Glute Bridge
Muscle: Glutes
Equipment: Barbell
2
8
5
60 sec
9

Knee raise on parallel bars
Muscle: Abdominals
Equipment: Other
3
12
0
60 sec
10