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Day 1: Charles Glass’s Beginner Shoulder Workout Exercise Sets Reps Dumbbell Lateral Raise 3 - 4 12 - 15 Rear Delt Cable Fly 3 - 4 12 - 15 Seated Dumbbell Press 4 - 5 10 - 12 Upright Barbell Row 3 - 4 10 - 12 Seated Machine Lateral Raise 3 15 Day 2: Charles Glass’s Beginner Leg Workout Exercise Sets Reps Leg Press 5 10 - 15 Machine Hack Squat 3 - 5 10 - 15 Elevated Stiff Legged Deadlift 3 - 4 12 - 15 Lying Leg Curls 3 12 - 15 Seated Calf Raise 4 - 5 15 - 20 Day 3: Charles Glass’s Beginner Chest Workout Exercise Sets Reps Barbell Bench Press 3 - 4 10 - 12 Incline Bench Press 3 - 4 10 - 15 Decline Bench Press 4 - 5 10 - 12 Incline Dumbbell Fly 3 12 - 15 Dumbbell Pullover 3 - 4 12 - 15 Day 4: Charles Glass’s Beginner Back Workout Exercise Sets Reps Behind Neck Lat Pulldown 3 - 4 12 - 15 Seated Cable Row 3 - 4 12 - 15 Deadlift 4 - 5 8 - 12 Hammer Strength Lat Pulldown 3 - 4 10 - 15 Cable Face Pull 3 15 Day 5: Charles Glass’s Beginner Arm Workout Exercise Sets Reps Tricep Cable Pushdown 3 - 4 12 - 15 Alternating Dumbbell Curls 3 - 4 12 - 15 Each Barbell Curl 4 - 5 10 - 15 Seated Overhead Cable Tricep Extension 3 - 4 12 - 15 Wrist Curls 3 15 Reverse Wrist Curls 3 15 Optional Charles Glass’s Beginner Ab Workout Exercise Sets Reps Cable Crunch 3 - 5 15 - 20 Ab Crunch Machine 3 - 5 20 - 25 Russian Twist 3 - 5 15 - 20 Each MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools CHARLES GLASS’S BEGINNER’S ESSENTIALS BODYBUILDING WORKOUT Charles Glass is an iron legend and his coaching style is coveted by some of the greatest in the business. This workout is inspired by his coaching style. Link to Workout: https://www.muscleandstrength.com/ workouts/charles-glass-beginners-essentials-body- building-workout Main Goal: Lose Fat Training Level: Beginner Program Duration: 12 Weeks Days Per Week: 5 Days Time Per Workout: 30 - 60 Mins Equipment: Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Medicine Ball Target Gender: Male & Female Author: M&S Team https://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html https://www.muscleandstrength.com/exercises/standing-cable-flys.html https://www.muscleandstrength.com/exercises/seated-dumbbell-press.html https://www.muscleandstrength.com/exercises/upright-row.html https://www.muscleandstrength.com/exercises/machine-lateral-raise.html https://www.muscleandstrength.com/exercises/45-degree-leg-press.html https://www.muscleandstrength.com/exercises/hack-squat.html https://www.muscleandstrength.com/exercises/stiff-leg-deadlift-on-bench.html https://www.muscleandstrength.com/exercises/leg-curl.html https://www.muscleandstrength.com/exercises/seated-calf-raise.html https://www.muscleandstrength.com/exercises/barbell-bench-press.html https://www.muscleandstrength.com/exercises/incline-bench-press.html https://www.muscleandstrength.com/exercises/decline-bench-press.html https://www.muscleandstrength.com/exercises/incline-dumbbell-flys.html https://www.muscleandstrength.com/exercises/dumbbell-pullover.html https://www.muscleandstrength.com/exercises/behind-neck-lat-pull-down.html https://www.muscleandstrength.com/exercises/seated-row.html https://www.muscleandstrength.com/exercises/deadlifts.html https://www.muscleandstrength.com/exercises/cable-face-pull https://www.muscleandstrength.com/exercises/tricep-extension.html https://www.muscleandstrength.com/exercises/alternating-standing-dumbbell-curl.html https://www.muscleandstrength.com/exercises/standing-barbell-curl.html https://www.muscleandstrength.com/exercises/seated-low-pulley-overhead-tricep-extension.html https://www.muscleandstrength.com/exercises/barbell-wrist-curl-over-bench.html https://www.muscleandstrength.com/exercises/reverse-barbell-wrist-curl-over-bench.html https://www.muscleandstrength.com/exercises/cable-crunch.html https://www.muscleandstrength.com/exercises/russian-twist.html https://www.muscleandstrength.com/workouts/charles-glass-beginners-essentials-bodybuilding-workout https://www.muscleandstrength.com/workouts/charles-glass-beginners-essentials-bodybuilding-workout https://www.muscleandstrength.com/workouts/charles-glass-beginners-essentials-bodybuilding-workout
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