BEGINNERS RESISTANCE TRAINING WORKOUT

Dear members,

When we step into the gym first time, we are looking forward to a great workout and lifestyle change.
The beginner who enjoys this experience, loves to come back the next day. However, most of the people
find this experience really painful, especially if you are guided by someone without inadequate
knowledge. The result is, you never really step into the gym again. Your membership fees and your
resolution, everything goes into vain.

To overcome this problem, SQUATS is giving you this document with attached sample workout plan.

Our Goal on First Day –

Your goal on first day of your gym routine should be ideally, getting familiar with the workout plan. Do
not stress too much on the first day. Perform the routine and check your form again and again. Once
you are sure you are doing everything correctly, move to next exercise.

Your Goal on Second Day –

Your goal on second day of your gym routine should be ideally, knowing your strength, capacity and
stamina.

1.If you are going to perform a first set of 12 repetitions, ideally, you should need more than moderate
effort to complete last 3 to 4 repetitions. Then the weight you are using, is good to perform 12
repetitions.

2.If rest period is too short for you, do not worry, increase it by 10 seconds (or more) between every set.
Later on, decrease it, once your performance improves.

From third day, start following routine properly.

What are we trying to achieve by following this routine?

1. Optimum volume of training to enhance your metabolism.

2. To increase your strength, stamina and endurance.

3. To add some muscle mass which will help you in long term.

4. To perfuse your muscle with extra blood supply (extra nutrition).

6. To avoid extreme Delayed Onset Muscle Soreness.

7. Psychologically connecting your mind to pleasant feeling of workout which will dictate your long-term
approach toward fitness and gym.

Some important points you should pay attention to.

1. Drink at least half to a liter of water during workout, sip water between sets, do not gulp.

2. You will be in the gym for 45 mins max. Rather than just going through motion, focus and try to feel
the muscle.

3. Beginners show very good progress with even small stimulus, use this fact for your advantage.

4. Don't workout with heavy stomach, muscles should receive blood flow during workouts, not the gut.
Workout empty stomach or at least 2 to 3 hours post your normal meal.

5. Sleep well.

Some minor details for beginner:

*Type is type of exercise you will perform.

*Sets is number of times you will repeat the exercise activity.

*Reps is repetitions you will perform in a single set of that activity.

*Rest is time period between sets.

* CHOOSE WEIGHTS SO THAT LAST FEW REPETITONS SHOULD BE COMPLETED WITH

DIFFICULTY.ALWAYS USE GREATER WEIGHT IN SECOND SET.
SAMPLE PLAN
TYPE SET REPS REST
Standing Calf Raises 2 Week 1 Week 1
8 to 12 1 min
Week 2 Week 2
15 to 20 40 sec

Leg Press 3 Week 1 Week 1

8 to 12 1 min
Week 2 Week 2
15 to 20 40 sec

Lying Leg curls 3 Week 1 Week 1

8 to 12 1 min
Week 2 Week 2
15 to 20 40 sec

Wide Grip Lat Pulldown/ 3 Week 1 Week 1

Seated Cable Rows 8 to 12 1 min
Week 2 Week 2
15 to 20 40 sec

Incline Dumbbell Press/ 3 Week 1 Week 1

Decline Dumbbell Press 8 to 12 1 min
Week 2 Week 2
15 to 20 40 sec

Side Lateral Raises/ 2 Week 1 Week 1

Dumbbell Standing Shoulder 8 to 12 1 min
Press/ Week 2 Week 2
Seated Bent-over Raises 15 to 20 40 sec

Barbell Shrugs 2 Week 1 Week 1

8 to 12 1 min
Week 2 Week 2
15 to 20 40 sec

Biceps Dumbbell Curls 2 Week 1 Week 1

8 to 12 1 min
Week 2 Week 2
15 to 20 40 sec
 Cable Triceps Pushdown 2 Week 1 Week 1
8 to 12 1 min
Week 2 Week 2
15 to 20 40 sec

Planks or Modified Plank 2 20 sec hold 1 minute

(If Plank is not possible, do
Modified Plank)

TOTAL 24 sets

Notes:

1. This plan of mixed body workout you can be followed every day.

2. Example:

Lat Pulldown/ Close Grip Machine Rows

This means if you perform Lat Pulldown on day 1, you will perform Close Grip Machine Rows on day 2.
Then you will repeat.

3.Example:

Week 1 8 to 12

Week 2 15 to 20

Means you will do 8 to 12 repetitions first week. Next week you will perform 15 to 20 repetitions. Then
you will repeat.

IMAGES OF EXERCISE TYPES:

1.Standing Calf Raises
2.Leg Press

3.Lying Leg curls

4.Wide Grip Lat Pulldown

5.Seated Cable Rows

6.Incline Dumbbell Press

7.Decline Dumbbell Press

8.Side Lateral Raises

9.Dumbbell Standing Shoulder Press

10.Seated Bent Over Rear-delt Raises.

11.Barbell Shrugs
12.Standing Dumbbell Curls

13.Cable Triceps Pushdown

14.Planks/ Modified Planks

OR
This workout can be followed for any length of time. This will form a good base and it will improve all
the aspects which are necessary to progress and start advanced routines such as HIVT.

GOOD LUCK.