View Full Version : Beginner training program

04-12-2006, 07:13 PM
Follow these guidelines, which are set up specifically for your ability level. A beginner should train for 4 straight days, resting completely on the fifth day. On the sixth day, repeat day 1 and so it goes. Limit each training session to two bodyparts only, no more then that, to elicit the best gains.

Day1 - Chest & triceps
Day2 - Back & Biceps
Day3 - Legs
Day4 - Shoulders , Traps , Abs & Calves
Day5 - rest
Day6 - Repeat cycle

Notes: For each bodypart, shoot for 9 total sets, 8 to 10 reps per set. Performing fewer than 6 reps builds mostly strengh and performing more than 12 prevents you from using heavier weights. So the safe range is 8 to 10.

For the first exercise of each workout, do 2 additional warm-up sets of 12 to 15 reps using a lighter weight. That helps get the body ready to work out while helping to prevent injuries.

Day1 -
Barbell Bench Press 3X 8-10
Incline Barbell Bench Press * 3X 8-10
Flat Bench Dumbell Flyes 3X 8-10
Close-Grip Bench Presses 3X 8-10
Lying cambered bar extension 3X 8-10
Straight bar cable pushdowns 3X 8-10
* Every other workout, alternate incline barbell bench presses with incline dumbbell presses.

Day2 *-
Pulldowns or Wide-Grip Pull-ups 3x 8-10
low cable rows 3x 8-10
Dumbell rows or Bent-over Barbell rows 3x 8-10
Alternate Dumbell Curls** 3x 8-10
* Since low cable rows, dumbell rows and bent-over barbell rows work a lot of the biceps, you don't need a lot of additional biceps work. In fact, doing too many sets for biceps after a good back workout could cause your biceps to become overworked, which will prevent them from growing.
** Dumbell curls can be done either standing or seated. Alternate week-to-week between the two.

Day3 -
Leg Extension 3x 8-10
Squats 4x 8-10
Stiff-Legged dead lifts or Lying leg curls 3x 8-10

Day4 -
Seated Dumbell overhaed presses or
Barbell military presses 3x 8-10
Seated Dumbbell lateral raises 3x 8-10
Bent-over rear lateral raises or reverse pec-
Deck lateral raises 3x 8-10
Barbell shrugs 3x 8-10
Seated calf raises 3x 8-12
Standing calf raises 3x 8-12
Ab crunshes on a bench 3x 12-15
Hanging leg raises 3x 12-15

Hope it helps