| routine notes |
| Warm up on a stationary bike for five minutes before
each training session. This routine should familiarize you with some
solid exercises. Strict adherence to this routine can result in
significant gains in size and strength in a relatively short amount of
time. This entire routine, including cardio, should take about 60
minutes. Emphasize smooth movements and proper form. The amount of
weight used should only be of secondary concern. | |
| training routine #1 |
CYCLE: 3 Days Per Week
LEVEL: Novice To Intermediate
GOAL: Introduction To Bodybuilding
|
|
Legs
• Leg Presses: 3 Sets x 12 Reps
• Leg Curls: 2 Sets x 12 Reps
• Standing Calf Raises: 2 Sets x 12 Reps
Chest/Shoulders
• Flat Barbell Bench Presses:
2 Sets x 10 Reps
• Barbell Shoulder Presses:
2 Sets x 10 Reps
Back
• Front Pulldowns: 2 Sets x 10 Reps
• Barbell Rows: 2 Sets x 10 Reps
Arms
• Barbell Curls:
2 Sets x 10 Reps
• Lying Tricep Extensions:
2 Sets x 10 Reps
other
• Ab Crunches: 2 Sets x 10 Reps
• Aerobic Training: 20 minutes of low
intensity aerobic
|
|
|
Monday: ON |
|
Tuesday: OFF
|
|
Wednesday: REPEAT
|
|
Thursday: OFF
|
|
Friday: REPEAT
|
|
Saturday: OFF
|
|
Sunday: OFF
|
|
