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The Workout for Every Guy: The Beginner's Workout

Keep falling off the fitness wagon? Adjust your strategy and get in the habit of success.

Day 2

1A) Dumbbell Romanian Deadlift

Rest: 60 sec.

Hold a dumbbell in each hand with the weights against your thighs. Bend your hips back and lower your torso, allowing your knees to bend as needed, until you feel your lower back is beginning to lose its arch. Squeeze your glutes and hamstrings to come back up.

1B) One-arm Dumbbell Row

Rest: 60 sec.

Grab a dumbbell in one hand, and rest the other hand and knee on a bench. Let your arm hang straight down. Keeping your lower back in its natural arch, row the weight until it touches your side. Perform all your reps with one arm first, and then switch arms and repeat.

2A) Straight-leg Glute Bridge

Rest: 60 sec.

Lie on your back on the floor and rest your heels on a bench or chair. Brace your abs and push onto your heels to raise your hips off the floor until your body forms a straight line.

2B) Lat Pull-down

Rest: 60 sec.

Sit at a lat pulldown station and hold the bar with an outsideshoulder- width grip. Pull the bar down to your collarbone

3A) Dumbbell Single-leg Deadlift

Rest: 60 sec.

Hold a dumbbellwith one hand and stand on the opposite leg. Keeping your lower back arched, bend forward at the hips as far as you can and then extend your hips to come back up. Complete all your reps on one side and then switch sides.

3B) Dumbbell Biceps Curl

Rest: 60 sec.

Hold a dumbbell in each hand and, keeping your upper arms against your sides, curl the weights up to shoulder level.

3C) Plank

Rest: 60 sec.

Get on the floor in push-up position, then lower your weight onto your forearms. Brace your abs and hold the position—body completely straight—for 60 seconds, or as long as you can.

4) Stationary Bike

Pedal at a moderately hard pace for 12–20 minutes.

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