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2018 Starter’s Guide: Aesthetic Workout

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

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2018 Starter Guide - Goal 1: Training for Aesthetics
Edgar Artiga / M+F Magazine
2018 Starter Guide - Goal 1: Training for Aesthetics
Edgar Artiga / M+F Magazine

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.

Go back to the GOAL #1: AESTHETICS tips page>>

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Routine

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Upper-body Workout

Monday & Thursday

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

SG18 Bench Press

Equipment
Sets
4
Reps
8
Rest
60-90 sec
Can be performed with a barbell or dumbbells.
Exercise 2 of 9

SG18 Dumbbell Bentover Row

Equipment
Sets
4
Reps
8
Rest
60-90 sec
Exercise 3 of 9

SG18 Barbell Shoulder Press

Equipment
Sets
4
Reps
10
Rest
60-90 sec
Can alternately be performed with dumbbells.
Exercise 4 of 9

SG18 Pullup

Equipment
Sets
4
Reps
10
Rest
60-90 sec
Exercise 5 of 9

SG18 Cable Chest Flye

Equipment
Sets
4
Reps
10
Rest
60-90 sec
Can alternately be performed as a dumbbell chest flye.
Exercise 6 of 9

SG18 Weighted Dip

Equipment
Sets
4
Reps
10
Rest
60-90 sec
Can alternately be performed as a bench dip with or without a weight plate on your lap.
Exercise 7 of 9

SG18 EZ-bar Curl

Equipment
Sets
4
Reps
10
Rest
60-90 sec
Exercise 8 of 9

SG18 Back Raise With Row

Equipment
Sets
4
Reps
12
Rest
60-90 sec
Can alternately be performed as bent-over reverse dumbbell flye or reverse pec deck.
Exercise 9 of 9

SG18 Supinated Inverted Row

Equipment
Sets
4
Reps
12
Rest
60-90 sec
Exercise 10 of 9

SG18 Pushup

Equipment
Sets
4
Reps
12
Rest
60-90 sec

Lower-body Workout

Tuesday & Friday

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 9

SG18 Barbell Squat

Equipment
Sets
4
Reps
8
Rest
60-90 sec
Exercise 12 of 9

SG18 Front Squat

Equipment
Sets
4
Reps
8
Rest
60-90 sec
Exercise 13 of 9

SG18 Romanian Deadlift

Equipment
Sets
4
Reps
8
Rest
60-90 sec
Exercise 14 of 9

SG18 Bulgarian Split Squat

Equipment
Sets
4
Reps
10*
Rest
60-90 sec
*per leg
Exercise 15 of 9

SG18 Single-leg Romanian Deadlift

Equipment
Sets
4
Reps
10*
Rest
60-90 sec
*per leg
Exercise 16 of 9

SG18 Leg Press

Equipment
Sets
4
Reps
12
Rest
60-90 sec
Exercise 17 of 9

SG18 Leg Extension

Equipment
Sets
4
Reps
12
Rest
60-90 sec
Exercise 18 of 9

SG18 Leg Curl

Equipment
Sets
4
Reps
12
Rest
60-90 sec
Exercise 19 of 9

SG18 Standing Calf Raise

Equipment
Sets
4
Reps
25
Rest
60-90 sec
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