Here is another beginner program to help adjust and advance in weight training. Use moderate weight in all exercises as you learn proper form, and your muscles adjust. Use this program for a few weeks while you build up and prepare yourself for more intense workouts. Be sure to include other activities outside of the weight room to your training regimen.
Day 1: CHEST, BACK & CORE
- 3 sets of 10 reps of bench press (for chest)
- 3 sets of 10 reps of incline dumb bell press (for chest)
- 3 sets of 10 reps of lat pull downs (for back)
- 3 sets of 10 reps of seated rows (for back)
- Core (abs, lower back, trunk): crunches, trunk twists, V-ups, bicycle kicks, etc.
Vary the ones you do, and make sure not to leave out your lower back. Your mid section is critical in the transition from your lower body to your upper body in all athletic movements.
Day 2: Rest from weight training but do some light cardio and stretching
Day 3: LEGS
- 3 sets of 10 reps of squats
- 3 sets of 10 reps of hamstring curls
- 3 sets of 10 reps of leg xtensions,
- 3 sets of 10 reps of calf raises
Day 4: Rest from weight training but do light cardio and stretching
Day 5: SHOULDERS, ARMS & CORE
- 3 sets of 10 reps of military press (for shoulders)
- 3 sets of 10 reps lateral raises (for shoulders)
- 3 sets of 10 reps of barbell curls (for biceps)
- 3 sets of 10 reps of triceps push down
- Core (abs, lower back, trunk): crunches, trunk twists, V-ups, bicycle kicks, etc
Vary the ones you do, and make sure not to leave out your lower back. Your mid section is critical in the transition from your lower body to your upper body in all athletic movements.