Race Series workout - beginner (part 4)

The final four exercises to try!

Cable Rope Triceps Extensions

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 Ab Crunches 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 Lying Leg Lifts 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 Incline Bench 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