[WOTM, 08/2013] The “HELP ME! I Have No Idea What The Hell I’m Doing” Newbie’s Workout Plan

Protocol: 3 sets, 12 reps per side

Primary Muscle(s): Back, Biceps, Lats

Place your left knee and left arm on a bench so that your body forms a flat bridge; don’t let your lower back sink. Tighten your core and powerfully pull a dumbbell upwards until it’s slightly higher than your torso — do NOT rotate; keep your back flat.

Hold the contraction for 1 second, lower to a full extension, and repeat.

Protocol: 3 sets, 12 reps

Primary Muscle(s): Back, Abs

Hold 2 dumbbells on the outer half of your thighs. Keep your core right, shoulders back, and back flat throughout.

Bend at the hips and slowly descend, lowering the weights until they hit the floor. Powerfully raise your torso, push through your butt, and ascend back up.

Protocol: 3 sets, 12 reps/leg

Primary Muscle(s): Legs

With your core tight and back straight, lunge forward until your thigh is parallel with the floor. Powerfully press through your butt/hamstrings and raise back up.

Your front knee and toe should be roughly in-line during each lunge — don’t step your foot out TOO far.

Alternate legs until you hit 12/side.

Protocol: 2 sets, 12 reps

Primary Muscle(s): Back, Biceps, Abs

Sit back in your hips, form a 45° angle with your torso, and keep your core tight.  Let two dumbbells hang down under your chest.

Powerfully contract your back and biceps, and row the dumbbells up to your chest. Hold the squeeze for 1 second and release all the way back down.

Protocol: 3 sets, 12 reps

Primary Muscle(s): Legs, Core, Arms

Stand tall and hold the top half of a dumbbell like a big, fat chalice — keep it at neck-height throughout.

Without arching your back, stick your butt out and lower until your thighs are just below parallel. Flare your legs out slightly; your arms should fit inside at the bottom

Powerfully press through your butt and raise back up.

Protocol: 2 sets, 12 reps

Primary Muscle(s): Back, Lats

Draw your shoulders back and keep your core tight throughout the entire motion; your hands should rest on the bar slightly wider than shoulder-width.

Contract your back, pull the bar in FRONT of your face down to the top of your chest — hold for 1 second — and release it back up to the top.

Your arms shouldn’t be too wide or too narrow; keep your biceps at the side of your torso.

Protocol: 3 sets, 12 reps

Primary Muscle(s): Legs

2 key things with the leg press machine:

(1) your thighs should form roughly a 60° angle with the floor when you’re bringing the weight IN (a little bit further in than picture 1), and

(2) keep a slight bend in your knees and don’t lock out at the top when pushing out.

Protocol: 2 sets, 12 reps

Primary Muscle(s): Biceps

Use an underhand grip (palms facing UP) and keep your elbows pinned against your side at all times — don’t raise your upper arms or pull them back behind your torso.

Your forearms are the only thing that should move up/down.