Race Series workout - beginner (part 2)

Here are the next four exercises to try!

Machine Overhead Press

Week Set 1 Set 2 Set 3 Set 4  Week 1 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual Week 2 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual Week 3 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual Week 4 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual *Each week increase the weight used on all lifts *Rest only 30 seconds between sets

Dumbbell Step-ups

Week Set 1 Set 2 Set 3 Set 4  Week 1 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual Week 2 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual Week 3 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual Week 4 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual *Each week increase the weight used on all lifts *Rest only 30 seconds between sets Physioball Abdominal Roll-outs  Week Set 1 Set 2 Set 3 Set 4  Week 1 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual Week 2 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual Week 3 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual Week 4 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual *Each week increase the weight used on all lifts *Rest only 30 seconds between sets

Machine Cable Row

Week Set 1 Set 2 Set 3 Set 4  Week 1 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual Week 2 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual Week 3 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual Week 4 15-20 reps 15-20 reps 15-20 reps 15-20 reps Actual *Each week increase the weight used on all lifts *Rest only 30 seconds between sets