| There are many different routines for the beginner, but | | | | increase the weight each week by 5-10 pounds to |
| I am going to give you one that most people use and | | | | keep your muscles growing. |
| also one I started with myself. This workout is | | | | Now sometimes you are going to feel weaker than |
| designed to hit all your major muscle groups in one | | | | other days, so if your tired one day, don't be afraid to |
| day, 3 times a week. This should be followed for about | | | | cut back on the weight that day, remember |
| 3 months, this will give you a good base and also help | | | | consistency is the key to progress. |
| you familiarize yourself with the exercise movements | | | | Workout Guidelines for Month 2 |
| and the different equipment. | | | | In month 2 you are going to make a few changes to |
| Before you start your workout, try to walk or run on a | | | | your routine. This will help speed up your training |
| treadmill, ride a stationary bike or just do some jumping | | | | progress because you will be doing 2 sets instead of |
| jacks for a minimum of 5-10 minutes to get your blood | | | | just one. |
| moving and to help warm up your joints. | | | | Now in this month everything is going to remain the |
| Follow the sets and reps as they are laid out for each | | | | same as the 1st month. |
| month and in the order they are written. You can also | | | | Continue to train the same amount of days and don't |
| split this routine up into 4 days if you think it is too | | | | forget about warming up first. |
| much. | | | | Follow the rep scheme as it is laid out for you, and |
| Here is how you can do that,do exercises 1-7 on | | | | remember to use good form. |
| Monday, then on Tuesday do 8-15, rest on | | | | Remember to challenge yourself and try to increase |
| Wednesday, Thurs. do 1-7 again and Fri. 8-15.you can | | | | the weight you use. You will complete your first set |
| also do the entire workout on Mon, Wed and Fri, it is | | | | then rest about 1 minute then do your next set, this is |
| your choice. | | | | going to be a little more difficult, but you should be able |
| So here is the workout: | | | | to complete it. |
| Exercises | | | | If the second set is too easy you need to increase the |
| Month 1 Do 1 Set of 10 Reps | | | | weight, you want to finish the last rep and know you |
| Month 2 Do Sets of 8 Reps | | | | probably could not complete another one unless you |
| Month3 ! set of 6 and 1 Set of 10 Reps | | | | had some help. This is called working the muscle to |
| 1. Bench Press | | | | failure, which is a good thing. |
| 2. Pec-Deck Flye | | | | You should also be noticing some changes in your |
| 3. Behind Neck Pres | | | | strength and your body too, this will in turn motivate |
| 4. Upright Row | | | | you even more and it becomes fun. |
| 5. Squat | | | | Workout Guidelines for Month 3 |
| 6. Leg Extension | | | | Now is the time you should be seeing results in your |
| 7. Lying Leg Curl | | | | body, whether it is losing weight or gaining muscle |
| 8. Seated Cable Row | | | | mass. This in itself will help motivate you to keep going, |
| 9. Lat Pull Down to the Front | | | | so get busy and here are a few more guidelines to |
| 10. Standing E-Z Bar Curl | | | | get you through the 3rd month. |
| 11. Lying Triceps Extension | | | | Keep doing 2 sets per exercise, but we will be |
| 12. Back Extension | | | | changing the number of reps you do. For the first set |
| 13, Reverse Crunch | | | | of each move you need to go as heavy as you can |
| 14. Crunch | | | | without sacrificing good form for six reps. After a brief |
| 15. Standing Calf Raise | | | | rest period, drop the weight enough to allow you to get |
| Workout Guidelines for Month 1 | | | | ten reps on the next set. |
| During this first month of training, continue to familiarize | | | | You will probably have to test different weights to see |
| yourself with the different exercises and keeping good | | | | how to adjust properly so you can complete your sets |
| form. Many people starting out will make huge gains in | | | | as described. You may also want to put these in a |
| their first few months, so the one thing you need to do | | | | journal or training log, so your not just guessing but |
| is stay consistent. | | | | going off of what you did the last time in the gym. This |
| You want to train at least 2-3 times a week with a | | | | will also help you focus on increasing the weight which |
| day off between so you do not overtrain. Overtraining | | | | in turn will lead to greater strength and gains. |
| will lead to less gains and will increase your chances of | | | | Alternating lower and higher reps also will keep your |
| getting injured. | | | | muscles confused which will keep you from hitting a |
| Perform the exercises listed or if one does not feel | | | | plateau. This is where your gains stop coming and |
| right, replace it with another one that works that same | | | | most people will get discouraged and quit, so we do |
| muscle group. If you don't know another one ask | | | | not want that. This will also help to build some muscle |
| someone who works there or another gym member, | | | | endurance. |
| most will be happy to assist you. | | | | Now you have an excellent base to go off of and can |
| Perform the reps listed also. You can also increase the | | | | start implementing other techniques which will increase |
| weight you use if it feels too easy. You should try to | | | | your workload and your muscles. |