Here’s a beginner workout split that doesn’t require a lot of machinery or equipment. You can customize the weight.

Key:

Superset: basically means to rotate between the two workouts

3 sets of 12 means do the exercise 12 times in a row for 3 sets

Equipment: https://a.co/d/8Q0jG3v and https://a.co/d/hk4PizM  

ALWAYS START WITH 10 MIN CARDIO

PULL (back and bis)

• Lat pull downs– 4 sets of 12 (30-45lb range)

• Superset: Bicep curls and hammer curls– 3 sets of 12 (8-10lbs)

First pic is bicep, second hammer

• Face pulls 4 sets of 12 (10-20lbs)

Remember elbows up

• Assisted pull-ups– 3 sets of 4 (55-75lbs)

LEGS (quads)

• Superset: Sumo squats with weight (20-25lbs)  and without weight  (4 sets of 15)

for the set w/o weight, u can pulse 

• Calf raises 4 sets of 15 (50-60lbs)

Use the machine if u have it, if not use weights like this girl

• Leg extension 3 sets of 15 (40-50lbs)

U might have to adjust the back of the seat so that its close enough 

• Alternating lunges 3 sets of 10 each leg (5-10lbs)

PUSH ( tris and shoulders)

• Superset: Lateral raises and shoulder press 3 sets of 12 (5-10lbs) 

lateral raises

shoulder press

• Cable shoulder pulls 3 sets of 10 (2.5-7.5lbs)
• 
• Tricep rope pulls 3 sets of 15 (10-20lbs)

• Skull crushers 3 sets of 10 (12-15lbs)

GLUTES (hamstrings)

• Hip bridge with band pulses 3 sets of 15 (medium to heavy band)

• Single leg and donkey kicks 3 sets of 15 (medium to heavy band)

• Hamstring curls 3 sets of 10 (20-35lbs)

• Kickbacks 3 sets of 12 (10-15lbs)
•