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Muscle and Fitness Beginners Training Guide (Feb 2008)

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Workout Programs → Muscle and Fitness Beginners Training Guide (Feb 2008)

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Summary

3 Workouts / 23 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

Been a while since you visited the gym? Or perhaps starting from scratch? Whatever the case, this 12-week beginner's program will help you build a bigger, leaner, stronger physique from the start.

Workouts

Muscle and Fitness Beginners Training Guide: 1 of 4

Muscle and Fitness Beginners Training Guide: 2a of 4

Muscle and Fitness Beginners Training Guide: 2b of 4

Description

Phase 1: The first 3-week phase of a progressive 12-week program. Before every workout, do a light warm-up of 5-10 minutes (walking, jogging, cycling, etc). During each lifting workout, perform 1-2 light sets of 10-15 reps on the first exercise of each muscle group. Take 1 minute rest between sets.

Suggested Schedule

This workout should be done weekly on:

View Workout Details


	Tricep Pushdowns - Straight Bar 3 sets: 12 reps, 12 reps, 12 reps Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should...
	Preacher Curl - Machine 3 sets: 12 reps, 12 reps, 12 reps Just like normal Preacher Curls but on a machine. Follow the exact directions that are on the machine that you choose. Exercise description by Bodybuilding.com

Adobe Flash player is required.	Calf Raise - Dumbbell, Standing 3 sets: 15 reps, 15 reps, 15 reps Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels exten...

	Crunch - Machine 3 sets: 15 reps, 15 reps, 15 reps This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and conc...

	Chest Press - Machine 3 sets: 12 reps, 12 reps, 12 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i...

	Seated Cable Rows 3 sets: 12 reps, 12 reps, 12 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...

	Leg Press 3 sets: 12 reps, 12 reps, 12 reps Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn...

	Shoulder Press - Machine 3 sets: 12 reps, 12 reps, 12 reps These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase...

	Leg Curls - Lying 3 sets: 12 reps, 12 reps, 12 reps Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b...