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A Simple Beginners Routine by All Pro

A Simple Beginners Routine by All Pro

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Published by Tim Donahey
A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.
A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

More info:

Published by: Tim Donahey on Jan 03, 2009
Copyright:Attribution Non-commercial

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12/22/2012

original

Workout 1 Warmup 1 Warmup 2 Work Set 1 Work Set 2

Squats 0.0 0.0 0.0
Bench Presses 0.0 0.0 0.0
Bent-Over Rows 0.0 0.0 0.0
Overhead Barbell Presses 0.0 0.0 0.0
Stiff-Legged Deadlifts 0.0 0.0 0.0
Barbell Curls 0.0 0.0 0.0
Calf Raises 0.0 0.0 0.0
Workout 2 Warmup 1 Warmup 2 Work Set 1 Work Set 2
Squats 0.0 0.0 0.0 0.0
Bench Presses 0.0 0.0 0.0 0.0
Bent-Over Rows 0.0 0.0 0.0 0.0
Overhead Barbell Presses 0.0 0.0 0.0 0.0
Stiff-Legged Deadlifts 0.0 0.0 0.0 0.0
Barbell Curls 0.0 0.0 0.0 0.0
Calf Raises 0.0 0.0 0.0 0.0
Workout 3 Warmup 1 Warmup 2 Work Set 1 Work Set 2
Squats 0.0 0.0 0.0 0.0
Bench Presses 0.0 0.0 0.0 0.0
Bent-Over Rows 0.0 0.0 0.0 0.0
Overhead Barbell Presses 0.0 0.0 0.0 0.0
Stiff-Legged Deadlifts 0.0 0.0 0.0 0.0
Barbell Curls 0.0 0.0 0.0 0.0
Calf Raises 0.0 0.0 0.0 0.0
Completed
___ 8 Reps ___ 9 Reps ___ 10 Reps ___ 11 Reps ___ 12 Reps

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