Beginner’s 12-Week Program

Beginner’s 12-Week Program

Weeks 1-6: Total-Body Circuit Workout

  • Complete the following on two nonconsecutive days each week.
  • During the first three weeks, do each exercise for one set of 15 reps; during the last three weeks,
    do two sets of 12 reps for bodyparts indicated (using a slightly heavier weight on all sets).
  WEEKS 1-3   WEEKS 4-6
Bodypart    Exercise    Sets  Reps   Sets  Reps
Quads/Glutes    Leg Press 1 15 2 12
Hamstrings    Lying Leg Curl 1 15 2 12
Upper Back    Seated Cable Row 1 15 2 12
Chest    Chest-Press Machine 1 15 2 12
Shoulders    Shoulder-Press Machine 1 15 2 12
Traps    Dumbbell Shrug 1 15 2 12
Triceps    Pressdown 1 15 2 12
Biceps    Biceps-Curl Machine 1 15 2 12
Lower Back    Back Extension 1 15 1 12
Calves    Standing Calf Raise 1 15 1 12
Forearms    Barbell Wrist Curl 1 15 1 12
Abs    Crunch 1 15 1 15

Weeks 7-12: Split Workout With Increased Intensity

  • Divide your body into two parts (upper and lower), increasing your weight-training days to three nonconsecutive days per week (i.e., Monday, Wednesday and Friday).
  • Alternate between the two exercise routines. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do Workout 2 twice, etc.
  • Do sets and reps as indicated. Rest 60-90 seconds between sets.
  • Choose exercise alternates on occasion to work the muscle a little differently.

Workout 1: Upper Body

Bodypart       Exercise Sets  Reps
Chest    Flat-Bench Dumbbell Press 2 10-12
   Peck-Deck Flye 1 10-12
Upper Back    One-Arm Dumbbell Row 2 10-12
   Seated Cable Row 1 10-12
Shoulders    Seated Dumbbell Press 2 10-12
   Dumbbell Lateral Raise 1 10-15
Traps    Dumbbell Shrug 2 10-15
Triceps    Lying French Press 2 10-12
Biceps    Standing Barbell Curl 2 10-12
Forearms    Barbell Wrist Curl 2 10-12

Workout 2: Lower Body

Bodypart       Exercise      Sets  Reps
Quads/Glutes    Smith-Machine Squat 2 8-12
Quads    Leg Extension 2 10-12
Hamstrings    Lying Leg Curl 2 10-12
Lower Back    Back Extension 2 20-30
Calves    Standing Calf Raise 2 12-15
Abs    Reverse Crunch 2 15-30
   Crunch 2 15-40
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