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Beginner’s Workout

Beginner's Workout

General guidelines for beginners

  • Before beginning any workout program, get a complete checkup and clearance from your doctor. That way you can feel confident in taking your intensity to a safe level.
  • Always warm up before weight training. Ten minutes of any rhythmic activity (cycling, walking, jumping rope) facilitates blood flow to the muscles and warms them up for the workout. This is a good way to avoid injury.
  • Use good form. Learn the correct technique for each exercise and follow it strictly. Don’t jerk the weights around or try to use too much weight, or you could injure a muscle or joint.
  • Weight train 2-3 days a week. Spread out your weight training days so you don’t work the same bodypart two days in a row. Take at least one day off from weight training between sessions.
  • Start with one set of each exercise and build up to two sets in a few weeks. You can gradually work up to three sets of some exercises.
  • Do 12-15 reps per set for upper body, 15-20 for lower body, using moderate weights.
  • For best results, choose weights that make the last few reps of each set a bit of a challenge. If it’s too easy, your body will stay right where it is; nothing will change.
  • Rest periods between sets should be 30 seconds.
  • Do aerobics (cardio) 3-4 times a week. Try to space your sessions through the week, such as on Monday, Wednesday and Friday.
  • Stretch between and after every workout, the muscles you trained. Flexibility training helps reduce the risk of injury by keeping the muscles and supporting tissue supple.
  • Increase gradually. Whether you wish to up the amount of weight you lift or lengthen your cardio sessions, do so moderately. Progressing slowly will lessen your chances of overuse and other types of injury.

Beginner’s Total – Body Workout

BODYPART    EXERCISE    SETS     REPS
Thighs/Glutes Squat 1-3 15-20
Lunge 1-2 15-20
Hamstrings Lying or standing leg curl     1-2 15-20
Chest Incline dumbbell press 1-3 12-15
Cable crossover 1-2 12-15
Back Front pulldown 1-3 12-15
Lower Back Back extension 1-3 12-20
Shoulders Seated dumbbell press 1-3 12-15
Lateral dumbbell raise 1-2 12-15
Biceps Seated alternate
dumbbell curl 1-3 12-15
Triceps Pressdown 1-3 12-15
Abdominals Crunch 1-3 25
Crossover crunch 1-2 25
Reverse crunch 1-2 25

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