Strength Training for Beginners: A 12-Week Program to Get Lean and Healthy at Home 9781646117826, 9781646117833, 1646117824

Table of contents :
INTRODUCTION

PART ONE: UNLOCK YOUR POWER

Chapter One: Getting Stronger

Chapter Two: A Stronger Life

Chapter Three: About the Program

PART TWO: THE EXERCISES

Chapter Four: Warm-Up Exercises

Jumping Jacks

Mountain Climbers

Arm Circles

Scapular Push-Up

Bird Dog

Leg Swings

Thoracic Bridge

Fire Hydrant

Chapter Five: Bodyweight Exercises

Push-Up

Air Squat

Pull-Up

Flexed Arm Hang

Handstand Push-Up

Hanging Leg Raise

Inverted Row

Single-Leg Calf Raise

Bench Dips

Glute Bridge

Y-W-T Isohold

Superman

Parallel Bar Dips

Cossack Squat

Bicycle Crunch

Plank

Chapter Six: Dumbbell Exercises

Goblet Squat

Romanian Deadlift with Dumbbells

Single-Leg Calf Raise with Dumbbells

Weighted Lunges

Flat Bench Press with Dumbbells

Incline Bench Press with Dumbbells

Weighted Sit-Up

Side Bend

Standing Shoulder Press

Side Raise

Hammer Curl

Alternating Curl

Triceps Kickback

Overhead Triceps Extension with Dumbbells

Dumbbell Row

Dumbbell Pullover

Chapter Seven: Barbell Exercises

Back Squat

Deadlift

Hip Thrust

Romanian Deadlift with Barbell

Bench Press

Close-Grip Bench Press

Incline Bench Press with Barbell

Overhead Press

Barbell Row

Barbell Shrug

Upright Row with Barbell

Barbell Curl

Reverse Curl

Lying Triceps Extension

Windshield Wiper

Rollout

PART THREE: THE 12-WEEK PROGRAM

Month One: Bodyweight

Month Two: Bodyweight + Dumbbell

Month Three: Bodyweight + Dumbbell + Barbell

RESOURCES

ACKNOWLEDGMENTS

ABOUT THE AUTHOR