Ex Category: 4 Week Beginners Program

Dumbell Lateral Raise

Banded Face Pulls

Standing Bicep Curls

Goblet Squat (Kettlebell) (heels raised)

Split Squat (no weight)

Dumbbell Romanian Deadlifts

Standing Hip Thrust (Machine)

Soleus Raise (Seated Calf Raise)

Box Step-Up (with or without weight)

Conventional Low Plank

Floor Leg Raises

Belt Squat (Machine)

Stairmaster (Machine)

Seated Dumbell Shoulder Press

Lat Pull-Down (Machine)

Dumbell Chest Press (flat bench)

Row (Machine)

Dumbell Lateral Raise

Banded Face Pulls

Standing Bicep Curls