Basic Workout  Beginner to Intermediate 

 

Warm up 10 minutes before training.
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 on to another.

*Train with INTENSITY with seconds between sets - or-
*Take approximately 30 to 60 seconds recovery between each set if you need it.
*Work each muscle group two times in 7 days 
*Train at a steady pace and try to have 48 to 72 hours between muscle groups.
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Sample 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

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MOBIE may not see schedule in order.. See LAPTOP for Schedule

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 Training Day OPTIONS to FIT your Schedule

 

4 day routine
Day #1      Day #2     OFF   Day #3     Day#4                
Legs          Chest                 Legs         Chest
Back          Shoulders           Back         Shoulders
Biceps       Triceps                Biceps      Triceps
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3 day routine
Day #1     OFF     Day #2     OFF         Day #3         
Legs                    Back                      Legs        
Chest                  Chest                     Back
Shoulders            Shoulders               Biceps
Triceps                Biceps                    triceps
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2 day routine
Day #1              off     off   Day #2                     
Legs, Back
Chest, Shoulders              Same as day #1
Biceps & Triceps
(all 6 muscle groups)
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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.  

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If you have any questions, any time, about your training  

 

 

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 or go lighter.

  

SAFETY FIRST, TRAIN SMART and Listen to your body. 

REST is BEST if you're not feeling well. 

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I suggest and encourage ALLL my clients to get a Medical Clearence from your family doc before begining a Fitness Program .

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