Beginners Resistance Training
This is a very basic guide to help kick start a weight room beginner into shape. I would recommend a beginner does this program for 2 months before switching to a new guide.
Sets = 3
Repetitions = 10-15
1. Exercise: walking lunges -
Body Part: upper legs and buttocks
2. Exercise: push-ups on floor with knees bent
Body Part: overall chest
3. Exercise: one arm bent-over dumbbell rows
Body Part: upper and middle back
4. Exercise: lat pulldown on cable pulldown machine -
Body Part: center, upper, and sides of back
5. Exercise: overhead shoulder press with dumbbells -
Body Part: front and middle of shoulders
6. Exercise: biceps curl machine
Body Part: front of arms
7. Exercise: triceps extension machine
Body Part: back of arms which wave back at you
8. Exercise: ab and low back machines
Body Part: stomach and lower back
After 3 weeks switch to 4 sets instead of 3 at week 6 switch to 5 sets.