BEGINNERS WORKOUT PROGRAM

I had quite a few people asking how they should start, where they should start, what to do with nutrition, what to eat and what workouts to perform. I believe in the previous posts I have covered enough basis leaving the most important element when beginning. Workouts.

I will introduce you to a 4 week program in a gym environment, starting slowly and gradually building your strength and capabilities with each week.

WEEK1:

• Training all major body parts in each workout.

• Three days of training

• Rest one day after each workout

• One exercise per body part

• Three sets of every exercise

• 8-12 repetitions per set

• First set 8 reps

• Second set 10 reps

• Third set 12 reps

• Decrease the weight each set to complete the higher rep count

EXERCISE1:

Dumbbell bench press SETS: 3 REPS: 8,10,12 REST: 45-90SEC

EXERCISE2:

Lat Pulldown SETS: 3 REPS: 8,10,12 REST: 45-90SEC

EXERCISE3:

Overhead Dumbbell press SETS: 3 REPS: 8,10,12 REST: 45-90SEC

EXERCISE 4:

Leg Press SETS: 3 REPS: 8,10,12 REST: 45-90SEC

EXERCISE5:

Laying Leg Curl SETS: 3 REPS: 8,10,12 REST: 45-90SEC

EXERCISE6:

Rope press down SETS: 3 REPS: 8,10,12 REST: 45-90SEC

EXERCISE7:

Barbell bicep curls SETS: 3 REPS: 8,10,12 REST: 45-90SEC

EXERCISE8:

Standing Calf Raise SETS: 3 REPS: 8,10,12 REST: 45-90SEC

EXERCISE9:

Crunch SETS: 3 REPS: 30 REST: 30sec

GOOD LUCK WITH YOUR WORKOUT!!