Day Beginer Workout Routine. DESCRIPTIONThis is a 5 day workout routine designed for beginners. The purpose for this 5 day full body split is to ensure that: You focus all of your energy and effort on one main muscle group per session; Allow for maximum rest and recovery periods for each muscle group; Train each body part once per week; Cut down on session training time Although the workout is designed for beginners it will allow for more training flexibility in terms of exercise selection and repetition/set schemes. The important thing to remember is that this schedule will allow ample rest and recovery time between direct and indirect muscle groups. Here is the training sequence: Day 1. Shoulders / Traps. Day 2. Legs / Abs Day 3. Back Day 4. Chest / Triceps. Day 5. Biceps / Forearms / Abs)Day 6 Cardio. Day 7 Rest. Let's take a look at the workout: Workout Points. Duration: 8 to 1. Goal: To build additional strength levels and allow for maximum muscle rest and recovery periods for deeper levels of muscle development. Mid to high repetition ranges to ensure full muscle stimulation. Uses a spill over technique to ensure that each muscle group is worked once directly and once indirectly. Notes: Weight Increments: Once you are able to complete all repetitions on your last set (unassisted), increase the weight by 1. Once an exercise is complete, immediately set up and perform the next exercise. Water: Ensure you drink at least 2 cups of water before your workout and 3 during and another 2 afterwards in order to keep the muscles hydrated and working at optimal levels. Warm up: If possible, warm up on a cardio device such as an elliptical trainer or treadmill for 5 to 1. In addition, stretch your muscles after each exercise. I strongly suggest doing one rotator cuff exercise twice per week to keep these very important muscles strong and active. Get into the habit of strengthening your rotator cuffs to avoid debilitating shoulder problems. In addition, ice your shoulders after each shoulder session for 5 to 1. Each session starts with one warm up exercise to ensure each muscle group is properly warmed up prior to the main compound movements. The Workout. Day 1 - Monday - Shoulders / Traps. Exercise. Sets. Reps. Rest. Bent Over Laterals Warm up exercise. Keep the weight light 2. Stretch in between each set Seated Shoulder Press Use progressively heavier weight with each set 1. Seated Arnold Press 3. Side Laterals 2. 12- 1. Dumbbell Shrugs Use progressively heavier dumbbells with each passing set 1. Cardio Perform for 2. Day 2 - Tuesday - Legs / Abs Exercise. Sets. Reps. Rest. Leg Extensions Warm up exercise. Keep the weight light 2. Stretch in between each set Leg Press Use progressively heavier weight with each set 1. Warm up) 1. 5 1. 2 1. Are you new to working out? This post outlines the perfect beginner's workout plan for new lifters stepping foot in the gym for the first time. Free Beginner Workout Programs 30 Minute Workout. Subscribe Subscribed Unsubscribe 233 233. Follow one of our many online Yoga programs. Each program gives you the opportunity to improve your Yoga practice in a short time at all levels. The Focus System is a simple, straightforward system specifically made to help you design beginner workout programs. Exercise for Beginners Get Started with Exercise. Weight Loss Programs Glossary Weight Loss Resources View All. This Workout Schedule Shows You How set Up Complete Exercise Program. To complete the true 300 Workout Plan designed specifically for the movie actors, use 135 lbs for the deadlifts, a 24 inch box for the high box jump, and a 36 lb kettlebell for the one-arm clean and press. Beachbody Workouts and Home Fitness Programs for Beginners: Kathy Smith, Debbie Siebers, Tony Horton & More. Squats. Use progressively heavier weight with each set 1. Warm up)1. 2 1. 0 6. 3 Day Workout For Beginners. New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises. Fat Burning Exercise Programs, Best Workout DVDs, and Cardio Videos. What you want from exercise videos for beginners depends on your goals and your personality. Exercise DVDs can help you answer the call for more. Lying Leg Curls. Use progressively heavier weight with each set 1 1 1 1 1 2. Warm up) 1. 5 1. 2 1. Standing Calf Raise. Crunches. 42. 0 6. Cardio Perform for 2. Day 3 - Wednesday - Back Exercise. Sets. Reps. Rest. Lat Machine Pulldowns Warm up exercise. Keep the weight light 2. Stretch in between each set Barbell Bent Rows Use progressively heavier weight with each set 1 1 1 1 2. Seated Cable Rows. Close Grip Pulldowns. Cardio Perform for 2. Day 4 - Thursday - Chest / Triceps Exercise. Sets. Reps. Rest. Pec Deck Warm up exercise. Keep the weight light. Stretch in between each set Incline Dumbbell Bench Press Use progressively heavier dumbbells with each set 1 1 1 1 2. Warm up) 1. 2 1. 0 8 6. Flat Bench Dumbbell Press Use progressively heavier dumbbells with each set 1 1 1 1 2. Warm up) 1. 2 1. 0 8 4. Lying Extensions Use progressively heavier dumbbells with each set 1 1 1 1 2. Warm up) 1. 2 1. 0 8 6. Standing Cable Pressdowns 3. Cardio Perform for 2. Day 6 - Saturday - Cardio Cardio. For more intense cardio sessions, click here Perform for 2. Day 7 - Sunday - Rest Rest Try and give this routine for 8 to 1. This workout will provide you with enough muscle stimulation for further strength and muscle gains. Once completed feel free to try a more advanced 5 day workout plan. I suggest using a workout log for this routine which can you can download here. For general workout logs, please see this page here. Return to top of page. To find the amount of weight you need to be using, please use the one repetition maximum tool here. If you have any questions about this program, please email me at: buildingmuscle. All the best,Blake Ask The Expert! Get Your Questions Answered Immediately Click Here. Home > General Routines > Beginner and Intermediate Routines.
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