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Beginners Training Routine |
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Written by Nigel Szkut
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Tuesday, 24 July 2007 |
Reps: The number of times the exercise movement is performed in one set.
Warm-Up Set: Set performed with lighter weight for specified number of reps.
Working Set: Set performed at maximum weight for specified number of reps. Rest about 60 – 90 seconds between each set
All sets for an exercise should be performed before moving to the next exercise.
Training is to be conducted 3-4 times per week alternating Workout A and Workout B. | Workout/Bodypart Exercised | Exercises | Warm-Up Sets | Working Sets | Average Reps Per Set | Workout A | | | | | Chest | Flat Bench Barbell or Dumbbell Press | 3 | 2 | 8-10 | | Incline Bench Barbell or Dumbbell Press | 1 | 2 | 8-10 | Back | Chins or Pulldowns | 2 | 2 | 8-10 | | Low Pulley Rows or Bent Over Rows | 1 | 2 | 8-10 | Shoulders | Seated Barbell or Dumbbell Press | 1 | 2 | 8-10 | | Bent over dumbbell raises | 1 | 2 | 8-10 | Workout B | | | | | Legs | Squats or Leg Press | 5 minutes on the stationery bike & 3 warm-up sets | 2 | 8-10 | | Leg Curls or Stiff Legged Deadlifts | 1 | 2 | 8-10 | | Standing Calf Raises | 1 | 2 | 12-15 | Biceps | Barbell or Dumbbell Curls | 2 | 2 | 10-12 | Triceps | Lying Triceps Extensions or Close Grip Barbell Bench Press | 2 | 2 | 10-12 | Abs | Crunches | 1 | 2 | 15-20 |
These excercise are only a guide and may be altered to suit individual needs. Results may vary from person to person. Don't forget to push yourself and stay motivated!!!! |
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Last Updated ( Tuesday, 24 July 2007 )
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Training Tips 