DoubleDbol’s BodyBlog

This is a sample workout for beginners.  Remember that I don’t want to see any of you get injured so don’t hesitate to send me a message if you have questions.  I recommend that a beginner start out with a personal trainer but I know not all can afford it, so here is a sample.  Every workout should start off with a warm-up.  I included this on Day 1 but all lifting days need to be preceeded with a warm-up.

 Day 1 (Legs)

Warm-Up for 15 minutes getting your heart rate up to

((220-age) x .6)

Leg Extensions- 2 sets of 15 reps

Leg Curls- 2 sets of 15 reps

Dumbbell Walking Lunges 2 sets of 15 reps (each leg)

Smith Machine Squat- 2 Sets of 15 Reps

Standing Calf Raise- 3 Sets of 15 Reps 

 

Day 2

Cardio- Cardio can be done different ways

Suggestions include:

Endomorph- Walk on incline, to avoid knee joint pain.

                   Interval Training for fat loss

Mesomorph- Interval Training to keep excess fat off

Ectomorph- Very light cardio, Keep it at a minimum

Day 3 (Chest, Triceps, Shoulders)

Machine Bench Press- 2 Sets of 15 Reps

Incline Dumbbell Bench- 2 Sets of 15 Reps

Flat Flyes- 2 Sets of 15 Reps

Dumbbell Front Raise-2 Sets of 15 Reps

Dumbbell Side Laterals-2 Sets of 15 Reps

Reverse Machine Flye- 2 Sets of 15 Reps

One Arm Overhead Extension- 2 Sets of 15 Reps (each arm)

Tricep Pressdown- 2 Sets of 15 Reps 

 

Day 4 (Cardio)

Repeat Day 2

 

Day 5 (Back, Biceps, Traps)

Wide Grip Pulldown- 2 Sets of 15 Reps

Seated Row- 2 Sets of 15 Reps

Hyperextension- 2 Sets of 15 Reps

Seated Dumbbell Alternating Curl- 2 Sets of 15 Reps (each arm)

Machine Preacher Curl- 2 Sets of 15 Reps

Dumbbell Shrug- 3 Sets of 15 reps

 

This is a sample routine, keep changing it up and keep your body guessing.  Send me a message if you have any further questions.

 

This entry was posted on Friday, November 21st, 2008 at 10:17 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.