|
TOTAL - BODY WORKOUT
FOR BEGINNERS
General Guidelines For Beginners
- Get your
doctor's clearence, particularly if you have a medical condition
that could cause you problems.
- Train three
days a week, taking at least a day's rest between training sessions.
- Before you
start, do a whole-body movement for five minutes to warm up, then
do some light stretches.
- Use strict
form. Learn how to do each exercise properly.
- After the
workout perform a five minute cool-down: gentle walking or cycling,
followed by stretching.
|
TOTAL - BODY
WORKOUT
|
|
WEEKS
1-3 |
|
WEEKS
4-6 |
| BODYPART
|
EXERCISE |
SETS |
|
REPS |
|
SETS |
|
REPS |
| Quads/Glutes |
Leg
Press |
1 |
|
15 |
|
2-3 |
|
12 |
| Hamstrings |
Lying
Leg Curl |
1 |
|
15 |
|
2-3 |
|
12 |
| Back |
Front
Pulldown |
1 |
|
15 |
|
2-3 |
|
12 |
| Chest |
Seated
Chest-Press Machine |
1 |
|
15 |
|
2-3 |
|
12 |
| Shoulders |
Shoulder-Press
Machine |
1 |
|
15 |
|
2-3 |
|
12 |
| Triceps |
Pressdown |
1 |
|
15 |
|
2-3 |
|
12 |
| Biceps |
Biceps-Curl
Machine |
1 |
|
15 |
|
2-3 |
|
12 |
| Forearms |
Dumbbell
Wrist Curl |
1 |
|
15 |
|
2-3 |
|
12 |
| Calves |
Standing
Calf Raise |
1 |
|
15 |
|
2-3 |
|
12 |
| Abs |
Crunch |
1 |
|
15 |
|
2-3 |
|
20 |
| Lower
back |
Back
Extension |
1 |
|
15 |
|
2-3 |
|
15 |
|
|
|
Exercise Descriptions
TRAINING NOTES
| Complete
the workout on three 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 - three sets
of 12 reps for bodyparts indicated. |
| Keep rest
periods between sets about 30-60 seconds. |
| Stretch
between each set and after every workout. |
| Perform
20 minutes of aerobics 3-4 times a week. |
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