Beginner Workout 1

Back

Machine Rows - 5x8

Reverse Fly - 5x8

Lat Pulldowns - 5x8

Pull ups - 4x8

Triceps

Tricep Pulldowns - 5x8

Overhead Tricep Extensions - 5x8

Skull Crushers - 4x8

Tricep focused dips - 3x8

Every set should be done to failure with 45 seconds rest between sets and up to 2 mins rest between exercise changes

Be explosive during the concentric phase (push or pull) and slow during the eccentric phase