Workout Routines

2018 Starter's Guide: Aesthetic Workout

Look (and feel) great with this beginner's workout.

2018 Starter Guide - Goal 1: Training for Aesthetics
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine
Duration 60
Exercises 9-10
Equipment Yes

DIRECTIONS: The following is a sample upper-lower split routine designed by Brathwaite. Train upper body on Monday and Thursday and lower body on Tuesday and Friday. Take Wednesday, Saturday, and Sunday off from lifting. Exercises labeled A, B, and C should be done as a superset or a triset, with no rest between exercises. Rest 60 to 90 seconds between sets.


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Upper-body Workout Monday & Thursday

Exercise 1A

Bench Press How to
SG18 Bench Press thumbnail
4 sets
8 reps
60-90 sec rest
Can be performed with a barbell or dumbbells.

Exercise 1B

Dumbbell Bentover Row How to
SG18 Dumbbell Bentover Row thumbnail
4 sets
8 reps
60-90 sec rest

Exercise 2A

Barbell Shoulder Press How to
SG18 Barbell Shoulder Press thumbnail
4 sets
10 reps
60-90 sec rest
Can alternately be performed with dumbbells.

Exercise 2B

Pullup How to
SG18 Pullup thumbnail
4 sets
10 reps
60-90 sec rest

Exercise 3A

Cable Chest Flye How to
SG18 Cable Chest Flye thumbnail
4 sets
10 reps
60-90 sec rest
Can alternately be performed as a dumbbell chest flye.

Exercise 3B

Weighted Dip How to
SG18 Weighted Dip thumbnail
4 sets
10 reps
60-90 sec rest
Can alternately be performed as a bench dip with or without a weight plate on your lap.

Exercise 3C

EZ-bar Curl How to
SG18 EZ-bar Curl thumbnail
4 sets
10 reps
60-90 sec rest

Exercise 4A

Back Raise With Row How to
SG18 Back Raise With Row thumbnail
4 sets
12 reps
60-90 sec rest
Can alternately be performed as bent-over reverse dumbbell flye or reverse pec deck.

Exercise 4B

Supinated Inverted Row How to
SG18 Supinated Inverted Row thumbnail
4 sets
12 reps
60-90 sec rest

Exercise 4C

Pushup How to
SG18 Pushup thumbnail
4 sets
12 reps
60-90 sec rest

Lower-body Workout Tuesday & Friday

Exercise 1

Barbell Squat How to
SG18 Barbell Squat thumbnail
4 sets
8 reps
60-90 sec rest

Exercise 2A

Front Squat How to
SG18 Front Squat thumbnail
4 sets
8 reps
60-90 sec rest

Exercise 2B

Romanian Deadlift How to
SG18 Romanian Deadlift thumbnail
4 sets
8 reps
60-90 sec rest

Exercise 3A

Bulgarian Split Squat How to
SG18 Bulgarian Split Squat thumbnail
4 sets
10* reps
60-90 sec rest
*per leg

Exercise 3B

Single-leg Romanian Deadlift How to
SG18 Single-leg Romanian Deadlift thumbnail
4 sets
10* reps
60-90 sec rest
*per leg

Exercise 4A

Leg Press How to
SG18 Leg Press thumbnail
4 sets
12 reps
60-90 sec rest

Exercise 4B

Leg Extension How to
SG18 Leg Extension thumbnail
4 sets
12 reps
60-90 sec rest

Exercise 4C

Leg Curl How to
SG18 Leg Curl thumbnail
4 sets
12 reps
60-90 sec rest

Exercise 5

Standing Calf Raise How to
SG18 Standing Calf Raise thumbnail
4 sets
25 reps
60-90 sec rest
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