Workout Routine

B&W Beginner Routine

by rapidsnow

Workouts

Workout A

Unilateral lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Unilateral lying leg curl

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

squat

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

overhead press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
15
75 sec
3
–
–
15
75 sec

lat pulldown

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec

hip thrust

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

face pull

4 sets

Workout B

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
15
150 sec
3
–
–
15
150 sec

romanian deadlift

3 sets

Unilateral Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Unilateral Leg Extension

3 sets

Calf Jump

Set
Intensity
Weight
Reps
Rest time
1
12
45 sec
2
12
45 sec
3
12
45 sec

Calf Jump

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec

bench press

3 sets

Machine hip abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
15
75 sec
3
–
–
15
75 sec
4
–
–
15
75 sec

Machine hip abduction

4 sets

Butterfly Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
15
75 sec
3
–
–
15
75 sec

Butterfly Lateral Raises

3 sets