Beginner Strength Training Program Workout

Author Rod Ferris B.A. CPT(YMCA, ACE), CPAFLAFitness Level BeginnerType Muscular Definition
Days in Plan 3 Days Rest Between Sets:
1:00-1:30 minutes
Duration40 Min per session
3 days per week: Monday(DAY 1), Wednesday(DAY 1), Friday(DAY 1)

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 30 Min Intensity: 65%
Notes:Start slow then work up to 65% of your Max Heart Rate
Day 1 - Whole Body
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Notes:2 minutes rest inbetween each set
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 3Reps: 12
Machine Military or Shoulder Press Exercise Picture 3. Machine Military or Shoulder Press
Sets: 3Reps: 12
Squats Exercise Picture 4. Squats
Sets: 3Reps: 12
Barbell Curls Exercise Picture 5. Barbell Curls
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 6. Tricep Pulldowns
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 7. Standing Calf Raises
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Beginner Strength Training Program Basics

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