30 Day Beginners Workout Guide

30 DAY BEGINNERS WORKOUT GUIDE

Flat Barbell Bench Press 3x10 Leg Press 3x10

Dumbbell Incline Flyes 3x12 Walking Dumbbell Lunges 3x12 (each leg) Dumbbell Side Laterals 4x12 Leg Curl Machine 3x10

Machine Overhead Press 3x12 Leg Extension Machine 4x10

Dumbbell Upright Rows 4x10 Standing Dumbbell Calf Raises 3x15

DAY 3: DAY 4: REST BACK

Wide Grip Lat Pulldown 4x10

Dumbbell Rows 3x10

Assisted Pull-ups 3x10

Cable Rows 4x10

Superman 3x10

Dumbbell Bicep Curls 3x12 (each arm) 20 Minutes Low Intensity Cardio of your choice Dumbbell Hammer Curls 3x10 (each arm) (stair stepper, treadmill, bike, etc.) Cable Rope Tricep Extension 4x10 Assisted Dips 3x10

3 Rounds: 30 second Russian Twists 30 second Plank

DAY 7: DAY 8: REST CHEST/SHOULDERS

Dumbbell Overhead Press 4x10

Dumbbell Front Raises 3x15

Barbell Incline Bench Press 3x10

Cable Flyes 3x12

Push-ups 3x10

Dumbbell Squat 4x10

Narrow Stance Leg Press Machine 3x15 Dumbbell Straight Leg Deadlift 4x10 Reverse Dumbbell Lunges 3x10 (each leg) Seated Calf Raises 3x15

DAY 11: DAY 12: BACK BICEPS/TRICEPS/ABS Dumbbell Overhead Tricep Assisted Pull-ups 3x8 Extension 4x10

Neutral Grip Cable Pull-down Dumbbell Kickbacks 3x15 4x10 Bodyweight Dips 3x10 Single Arm Dumbbell Row 3x10 Cable Rope Curls 3x12 (each arm) Alternating Dumbbell Bicep Curls Smith Machine Row 3x10 3x10 Bodyweight Hyper-extensions Sit-ups 3x10 3x20 Toe Touches 3x10 Hanging Knee Tucks 3x10

5 Rounds: 30 second Mountain Climbers 30 second Jump Squats 30 second High Knees 30 second Burpees

DAY 15: DAY 16: CHEST/SHOULDERS LEGS

Flat Dumbbell Chest Press 4x10 Barbell Squat 3x8

Pec Dec Machine 3x12 Lying Leg Curl Machine 3x10

Dumbbell Straight Leg Deadlift Machine Overhead Press 4x10 3x15

Cable Upright Row 4x10 Leg Extension Machine 4x10

Push-ups 3x8 Standing Dumbbell Calf Raises 3x20

Underhand Grip Lat Pull-down 3x12 Seated Cable Row 4x10

Dumbbell Rows 4x10

Seated Row Machine 3x15

Superman 3x20

DAY 19: DAY 20: BICEPS/TRICEPS/ABS CARDIO

Bicep Curl Machine 4x10 25 Minute low intensity steady Single Arm Cable Curl 3x10 state cardio of your choice (each arm) Dumbbell Hammer Curls 3x10

Cable Tricep Push-downs 3x10

Tricep Extension Machine 3x10

3 rounds: 1 minute Regular Plank 30 Second Side Plank (each side)

Machine Overhead Press 3x10

Dumbbell Overhead Press 4x10

Side Lateral Raises 3x15

Flat Dumbbell Flyes 3x10

Smith Machine Incline Bench Press 4x10

DAY 23: DAY 24: LEGS REST

Leg Press 4x10

Dumbbell Step-ups 4x10 (each leg) Leg Curl Machine 3x10

Leg Extension Machine 4x10

Bodyweight Walking Lunges 4x20 Seated Calf Raises 4x15

COPYRIGHT 2019 LAURA JULAINE WWW.LIFEWITHLAURAJULAINE.COM DAY 25: DAY 26: BACK BICEPS/TRICEPS/ABS EZ Bar Curls 4x10 Wide Grip Lat Pull-down 4x15 Reverse EZ Bar Curls 4x10 Single Arm Dumbbell Row 3x10 Dumbbell Tricep Kickbacks (each arm) 4x12 Seated Machine Row 4x10 Cable Rope Push-down 3x15

Standing Dumbbell Shrugs 3x10 Bodyweight Dips 4x10 Hanging Knee Tucks 3x10 Bodyweight Hyper-extensions Slow Mountain Climbers 3x10 (each 4x12 leg) Decline Sit-ups 3x10

DAY 27: DAY 28: CARDIO REST

As Many Rounds As Possible (AMRAP) in 10 minutes:

12 Jump Squats 20 Mountain Climbers (each leg)

COPYRIGHT 2019 LAURA JULAINE WWW.LIFEWITHLAURAJULAINE.COM DAY 29: DAY 30: CHEST/SHOULDERS LEGS Barbell Back Squat 4x8 Flat Barbell Bench Press 3x10 Dumbbell Walking Lunges 4x10 Push-ups 4x10 (each leg) Dumbbell Straight Leg Deadlift Pec Dec Machine 3x10 3x15 Leg Extension Machine 3x15 Dumbbell Front Raises 4x10 Standing Calf Raises 3x15 Dumbbell Standing Overhead Press 3x10

I hope this helped you gain some confidence in the gym and had fun while doing it. Stay in touch and let me know how you loved it either on the gram @laurajulaine or leave a comment on the blog!