Day B workout: glutes, hamstrings, back, arms
A 45 to 60 minute session with a warm-up, seven lifts and an easy finish.
Day B trains glutes, hamstrings, back and arms, with a little chest work. Alternate it with Day A on non-consecutive days. The full schedule is in the beginner 3-day plan.
1. Warm up
5 to 10 minutes of easy treadmill walking or cycling. Then 1 very light set of your first exercise.
2. The lifts
Rest 60 to 90 seconds between sets. Do 2 sets of each in weeks 1 to 4, then 3 sets.
| Exercise | Sets x reps (weeks 1 to 4) | Main muscles |
|---|---|---|
| Glute Bridge | 2 x 12 to 15 | Glutes |
| Leg Curl (Machine) | 2 x 10 to 12 | Legs |
| Seated Cable Row | 2 x 10 to 12 | Back |
| Pec Deck (Machine) | 2 x 10 to 12 | Chest |
| Cable Kickback | 2 x 12 each leg | Glutes |
| Dumbbell Curl | 2 x 10 to 12 | Arms |
| Dead Bug | 2 x 8 each side | Core |
3. Finish
10 to 15 minutes of incline walking or cycling at a pace where you can still talk. Then stretch for 3 minutes.
Exercise guides for Day B
Glute BridgeGlutes · 12 to 15 reps
Leg Curl (Machine)Legs · 10 to 12 reps
Seated Cable RowBack · 10 to 12 reps
Pec Deck (Machine)Chest · 10 to 12 reps
Cable KickbackGlutes · 12 each leg reps
Dumbbell CurlArms · 10 to 12 reps
Dead BugCore · 8 each side reps
Tips
- Write down your weights so next time you know where to start.
- Add weight only when every set looks the same as the first.
- Skip anything that hurts and swap it for an alternative on the exercise page.
General information, not medical advice. Check with a doctor if you have a health condition or pain.
Track it in Lift Log
Log your sets, keep a weekly streak and see your progress in one place. Lift Log is a private gym log that works offline and syncs to your phone.
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