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This is a very
difficult routine and should be done with caution. Use at your own risk
After you have done this program
for 3-6 months you can step up to the advanced weight lifting program only
if you have experienced a comfort level, as in you are not pushing yourself
as hard as you could be
Free Beginner
Weight Lifting Program
Monday/Wednesday/Friday
- morning
Chest and back in the morning
Chest
bench press- 1 warm up set then 4 sets of 6-8 reps (to failure)
Incline bench-1 warm up set then 4 sets of 6-8 reps
Dumbbell Flys-1 warm up set then 4 sets of 6-8 reps
Back Muscle
Wide Grip chin ups- get to 40 reps as many sets necessary
Close Grip chin ups- get to 40 reps
Seated lat pull downs- 1 warm up set then 4 sets 6-8 reps
Evening Workout
Thighs
Squats- warm up set, then 4 sets 6-10 reps
Hack Squats-warm up set, then 4 sets 6-10 reps
Leg extensions- warm up set, then 3 sets 10 reps and on last set do a
stripping or strip set
Leg curls- warm up set then 4 sets 6-8 reps
Straight leg
dead lift- warm up set then 4 sets 6-8 reps
Calves
Standing calf raises (on stair or floor)- 4 sets of 50
Calf raises on seated machine or standing machine- 5 sets of 10
Tuesday/Thursday/Saturday
Upper arms triceps and biceps
standing curls- warm up set then 4 sets 6-8 reps
Hammer curls- warm up set then 4 sets 6-8 reps
Alternating
dumbbell curls- warm up set then 4 sets 6-8 reps
Triceps cable pushdown- warm up set then 4 sets 6-8 reps
Skull crushers (French press)- warm up set then 4 sets 6-8 reps
Dips (off bench)- max out for 3 sets
Shoulders
Dumbbell press - warm up set then 4 sets 6-8 reps
Lateral dumbbell - warm up set then 4 sets 6-8 reps
front dumbbell lift -warm up set then 4 sets 6-8 reps
bent over dumbbell lateral -warm up set then 4 sets 6-8 reps
Forearms
Wrist Curls- 5 sets of 10-12
reverse wrist curls- 5 sets of 10-12
hand squeeze- max out 3 times front and back
Abdominals should be done
every other day at your own pace, an ab workout program has been added
here
Every Sunday is for resting,
take the day off and relax. Substituting in you're favorite weight
lifting exercises is perfectly acceptable
Now its time to move on to
the advanced Weight
Lifting Program
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