Beginner Programs Your First Routine Three days a week, one work out. Leg Press Leg Extension Leg Curl Flat Bench Press Shoulder Press Lat. Pulldown Tricep Press Down Barbell Curl Comments: This is a work out that is great for the person who has never touched a weight. It may be performed with minimal rest (15-30 seconds) between sets for an aerobic effect. The faster pace leads to an increase in calorie burning. In addition, it would be perfect for people who can't spend an hour in the gym. Only 2 sets of each exercise will be necessary to complete this work out. The first is always the warm-up set prior to the working set. The repetitions should stay between 10 -15. Two Day Routine The upper and lower body will be exercised on two separate days. Day 1 Day 2 Flat Bench Press Squat Flat Dumbell Press Leg Extension Shoulder Press Stiff Leg Dead Lift Upright Rows Leg Curl Lying Tri. Ext. Lat. Pulldown Barbell Curl Bent Over Row Calf Raise Comments: To use this work out program, you should have at least six months of weight training experience. Since you are exercising each muscle twice a week, you will see an increase in size and strength. This program could be performed on consecutive days but take a day off before you repeat the cycle. The number of sets for each exercise will vary for the work out. When exercising larger muscles (chest & legs), 3 to 4 sets should be completed. The smaller muscles groups will only need 2 or 3 sets to get the job done. The repetitions should stay on the low end (8 - 10), because you want to lift heavier weight. Rest at least one minute between each set. Body Shaping Three days a week, three separate work outs. Monday Wednesday Friday Flat Bench Press Squat Lat. Pulldown Incline Dumbell Fly Leg Extension Dumbell Row Tricep Pressdown Stiff Leg DL Dumbell Press One Arm Tri. Ext. Leg Curl Lateral Raise Barbell Curl Calf Raise Upright Row Alternate Dumbell Curl Comments: This work out program is ideal for the beginner who wants to exercise each muscle group specifically. Depending on your experience, the number of sets should be between 2 to 4 for each movement, with at least one warm-up set with lighter weight. The repetition range should stay between 8 - 12 and rest between each set should be approximately 60 seconds. Personal Training | Joe's Profile | Contact | F.I.T. Home | Disclaimer Copyright ©1998-2000, Joseph D. Franco, All Rights Reserved Franco's Individualized Training (F.I.T.)