Beginner Program
Wednesday, August 3, 2011
, Posted by Msry 7or at 6:59 PM
This workout program should be performed three times a week, and should always follow a 10-15 minute cardio warmup and some light stretching
Shoulders
Bar Military Press
1set, 12 repetitions
This is one of the most effective of all the shoulder-building exercises, and should be incorporated in workout programs of all levels once the correct movement has been mastered and feels comfortable.
STEP 1. Sit with your back on a bench that allows a steep incline - between 80° and 90°. Grasp the barbell with an overhand (pronated) grip with your hands just a little wider than shoulder-width apart and rest it on your upper chest.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.
Target: Shoulders Muscles Worked: Deltoids, Pectoralis, Triceps Brachii
Difficulty: Intermediate
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Back
Lat Pulldown
1set, 12 repetitionsThis exercise works both the back and biceps effectively.
STEP 1. Sitting on a bench, grab a bar with a false overhand - thumb on the same side as your fingers - shoulder-width grip.
STEP 2. As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out.
STEP 2. As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out.
Target: Arms Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
Difficulty: Beginner
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Cable Seated Low Row
1set, 12 repetitionsThis is a very good back exercise that also isolates the upper back effectively when you retract the shoulderblades during the movement. The eccentric part of the movement also stretches the back muscles out.
STEP 1. Place your feet on the platform, keeping a slight bend in your knees and making your posture "tall". Grasp the handles and extend your back forward while keeping your shoulders slightly retracted, and then pull your elbows in and back toward the sides of your torso - the handles should come all the way in until it reaches your navel.
STEP 2. Hold the position for a second before returning back out, keeping the movement under control: your arms returning to the extended position; your back going slightly forward; and with your knees slightly bent.
STEP 3. Repeat for the desired number of reps.
STEP 2. Hold the position for a second before returning back out, keeping the movement under control: your arms returning to the extended position; your back going slightly forward; and with your knees slightly bent.
STEP 3. Repeat for the desired number of reps.
Target: Back Muscles Worked: Trapezius, Latissimus Dorsi, Pectoralis
Difficulty: Beginner
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Chest
Decline Close-Grip Bench Press
1set, 12 repetitionsThis exercise targets primarily the triceps, but includes some lower chest muscles.
STEP 1. While lying on a declined bench, grab the bar using an overhand grip, but hold them closer together than the normal shoulder-width apart.
STEP 2. Lift it off the uprights and hold it over your lower chest at arm's length.
STEP 3. Slowly lower the bar to your chest, while keeping your elbows as close to your sides as possible. Pause, then push the bar up until your arms are straight.
STEP 2. Lift it off the uprights and hold it over your lower chest at arm's length.
STEP 3. Slowly lower the bar to your chest, while keeping your elbows as close to your sides as possible. Pause, then push the bar up until your arms are straight.
Target: Arms Muscles Worked: Pectoralis, Deltoids, Triceps Brachii
Difficulty: Intermediate
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Dumbbell Pull-Over
1set, 12 repetitionsThis exercise develops the entire chest and also works the triceps muscles and back muscles. It is a good linking exercise between a chest workout and a back workout.
STEP 1. Lie on a flat bench with your head supported and your feet either in contract with the floor or a raised platform. Hold a dumbbell with both hands, encircling it with your palms against the underside of the top set of plates. Raise the dumbbell up in front of your chest, with your elbows slightly bent.
STEP 2. Inhale and lower the dumbbell back past your head and back to the limit of your range of motion, keeping your elbows slightly bent at all times. Hold the stretch for a second before exhaling and returning the dumbbell back up to the starting position.
STEP 3. Repeat for the number of repetitions desired, maintaining correct posture.
STEP 2. Inhale and lower the dumbbell back past your head and back to the limit of your range of motion, keeping your elbows slightly bent at all times. Hold the stretch for a second before exhaling and returning the dumbbell back up to the starting position.
STEP 3. Repeat for the number of repetitions desired, maintaining correct posture.
Target: Chest Muscles Worked: Pectoralis, Latissimus Dorsi, Triceps Brachii
Difficulty: Beginner
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Arms
Seated Triceps Extension
1set, 12 repetitions
STEP 1. Sit on a bench, and grab a pair of dumbbells. Hold them so that they are at arm's length above your head with palms facing inward together.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
Target: Arms Muscles Worked: Triceps, Deltoids
Difficulty: Beginner
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Dumbbell Biceps Curl
1set, 12 repetitionsThis is a useful exercise for beginners because it helps correct any imbalance between the strength of the two biceps and allows for variations of hand grip that help develop biceps further.
STEP 1. Stand tall, maintaining good posture, with your feet hip-distance apart, and your knees slightly flexed, leaving your arms by your sides with your palms facing forward.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
Target: Arms Muscles Worked: Biceps Brachii, Brachialis
Difficulty: Beginner
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Legs
Machine Leg Extension
1set, 12 repetitionsThis is a good basic exercise that develops the quadriceps.
STEP 1. Position your lower legs behind the shin pad, making sure that the pad is on the lower part of your shins rather than your ankles. Line your knee up with the pivot points on the machine and make sure that your starting position is comfortable.
STEP 2. Exhale and extend your legs at the knee - stop the movement just before your legs become straight.
STEP 3. Inhale and slowly return your legs to the starting position.
STEP 2. Exhale and extend your legs at the knee - stop the movement just before your legs become straight.
STEP 3. Inhale and slowly return your legs to the starting position.
Target: Legs Muscles Worked: Quadriceps
Difficulty: Beginner
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Machine Leg Curl
1set, 12 repetitionsThis is a basic but effective exercise that promotes the development of the hamstrings.
STEP 1. Lay face down on the machine, with its leg pad just above your heels and make sure that your knees line up with its pivot points.
STEP 2. Slowly exhale and pull your heels toward your hips, flexing your knees as much as you need to for comfort.
STEP 3. When you have moved as far as you can without any sense of straining, inhale and slowly return your heels to the starting position.
STEP 2. Slowly exhale and pull your heels toward your hips, flexing your knees as much as you need to for comfort.
STEP 3. When you have moved as far as you can without any sense of straining, inhale and slowly return your heels to the starting position.
Target: Legs Muscles Worked: Hamstrings, Glutes
Difficulty: Beginner
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Beginner Squat
1set, 12 repetitions
STEP 1. While holding two dumbbells by your side at arm's length, keep your feet roughly a shoulder-width apart and pull your shoulder blades back.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus
Difficulty: Beginner
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Source:fullfitness.net/routines/beginner-program
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