Your First RoutineThree days a week, one work out.
Flat Bench Press
Tricep Press Down
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 RoutineThe upper and lower body will be exercised on two
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
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 ShapingThree 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.
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