KOH FITNESS: TOTAL BEGINNER

TOTAL BEGINNER 

Day 1 
Wide grip lat pull down – 3 x 12/10/8
Dumbbell rows – 3 x 12/10/8
Hammer strength high-low row – 3 x 12/10/8
Shrugs – 3 x 15
Ez bar curls – 3 x 12/10/8
Machine curls – 3 x 12/10/8

Day 2 
Legs press – 3 x 15
Back supported squat machine – 3 x 15/12/10
Leg extensions – 3 x 15
Walking dumbbell lunges – 3 x 12 steps per leg
Lying hamstring curl – 4 x 15/12/10/10
Calf raise – 4 x 10 

Day 3
Machines chest press – 4 x 12/10/8
Dumbbell incline press – 3 x 12/10/8
Machine shoulder press – 4 x 12/10/8/8
Dumbbell side laterals – 3 x 12
Rear delt fly – 3 x 15 
Tricep ez bar press-downs – 3 x 12/10/8

How to potentially program this split:

• Monday – Day 1
• Tuesday – rest
• Wednesday Day 3
• Thursday – rest
• Friday – Day 3
• Saturday – rest
• Sunday – rest

Let us know if you want the program as a PDF! We'll email it to you, and add you to our list of Kreatures!