BASIC WORKOUT
Warm up before training. (preferred…rowing)
Cool down and stretch after training.
*Remember to work the largest muscle group first, then go on to another
body part.
*Train each muscle group completely before going onto another.
*Take approximately 30 to 60 seconds recovery between each set.
*Work each muscle group two times in 7 days (see schedule)
*Train at a steady pace and try to have 48 to 72 hours between workouts
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Sample of some exercises…
LEGS: Squats or leg press
Leg extensions
Leg curls
Abduction and adduction (inner/outer thigh)
Calf raises
Lunges- stationary (split squat) or reverse moving/walking
BACK: Bent over Barbell rows or Dumbbell rows
Pulldowns in the front of neck (overhand grip or reverse grip)
Seated row
Straight arm pulldown
CHEST: Flat bench/machine press or dumbbell press
Incline/machine bench press or dumbbell press
Pec-dec machine or dumbbell fly’s or push-ups
SHOULDERS: Seated military press (with bar or machine)
Seated dumbbell press
Front dumbbell raises
Dumbbell side lateral raises or lateral machine raises
Compound raises (front and side raises combined)
Upright rows
BICEPS:Standing straight bar curls or e-z bar curls
Seated dumbbell curls or hammer curls
Standing cable curls or seated preacher curls with bar or cable
TRICEPS: Standing pushdowns with rope or bar
Kickbacks (seated)
Seated overhead cable extensions
Overhead dumbbell extensions (seated) one arm or double arm
4 day routine
Day #1 Day #2 OFF Day #3 Day#4
Legs Chest Legs Chest
Back Shoulders Back Shoulders
Biceps Triceps Biceps Triceps
3 day routine
Day #1 OFF Day #2 OFF Day #3
Legs Back Legs
Chest Chest Back
Shoulders Shoulders Biceps
Triceps Biceps Triceps
2 day routine
Day #1 off off (optional) Day #2
Legs, Back
Chest, Shoulders Same as day #1
Biceps & Triceps
(all 6 muscle groups)
BEGINNER PROGRAM
Wk #1 start slowly with 1 or 2 sets of one exercise per muscle group
(except legs do 2) with 10 to 15 reps
Wk #2 increase by adding 1 set-now doing 3 sets of one exercise per
muscle group
Wk #3 increase with a second exercise-now you should be doing 2
exercises per muscle group. (Legs you can be doing 3 or 4 exercises now)
Wk #4 now it's time to increase the weight only if you can complete
all sets with all reps with ease.
Wk #5 it may be time to add some new exercises or revise the old
ones. See your Fitness Trainer.
If you have any questions, any time, about your training email me at
RiekerFit@aol.com (don’t forget to put a note in the subject line)
INTERMEDIATE OR ADVANCED
Pick your workout schedule, i.e.; 2 day, 4 day
Pick your exercises; if you are only training 2 days a week, I suggest you
train your whole body each day with 1 exercise per body part. But it you
are going to train more than one day, then you can pick 2 exercises per
body part. A much harder workout for sure and not a bad idea to do this
now and again anyway. This will take longer in the gym than the other
2-day schedule.
SHAKE IT UP A LITTLE…. plan a circuit or a cardio circuit.
Try the treadmill for 10 minutes, weights, bike for 10 minutes, weights,
elliptical for 10 minutes then weights one more time.
Pick an exercise, do 3 sets then do 1 set of abs with lots of reps then
continue onto the next exercise and so on with abs in-between. You’ll
get 6+sets of abs with lots of reps in there.
STRENGTH- pick your exercise and do 1 set with a decent weight for 15
reps, NEXT set go heavier for 10 to 12 reps, NEXT set go a little heavier if
the last set was doable, and try to get 8 to 10 reps. IF you don’t feel
fatigued after the 3rd set, DO 1 MORE SET WITH THE SAME
WEIGHT. Train this way for THE WHOLE WORKOUT WITH EVERY
EXERCISE. But be careful with the weights you choose, you don’t want
to get hurt. Remember to error on the light side.
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