Beginner's Program - Food and Fitness
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Beginner's Weight Training Routine
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A Day
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ExerciseSetsRep RangeS1S2S3NotesDateWeigh in
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DB incline chest press
38*1560s rest
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DB 1 arm row38*15
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BB standing overhead press
38*15
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BB back squats38*15
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Lying leg curls38*15
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Weighted incline sit up
38*15
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optional auxillary exercise
38*15
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B Day
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ExerciseSetsRep RangeS1S2S3Notes
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DB walking lunge
38*1560s rest
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DB straight leg deadlift
38*15
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Lat pull down38*15
supinated (underhand grip)
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BB bench press38*15
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DB upright row38*15
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Weighted leg raises
38*15
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optional auxillary exercise
38*15
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Instructions:
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Pick a weight that you can perform with perfect form and control for 8-15 repetitions. Continue to add repetitions until you can get to 15 reps. Repeat indefinitely.
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Lifting tempo should be 1 second to lift the weight and 3 to 4 seconds to lower the weight.
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Perform this routine 2 to 3 times a week on non consecutive days. Alternate between A and B.
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Rest 60 seconds between sets. If you feel ready or impatient before your rest time is up, you're probably not choosing a challenging enough weight.
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Add an optional extra exercise at the end if you wish. Just some special area you may want to focus on... glutes, arms, neck, etc.
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TRACK YOUR WORKOUTS. BRING THIS SPREADSHEET WITH YOU. STRIVE FOR PROGRESS EVERY TIME.
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Once you plateau for 3-4 weeks on this program, you're ready to move on to something else. You can usually use this program for at least a few months if you are new to lifting.
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You can subsittue exercises as needed. However, make sure you switch for a similar exercise. Example a lunge can be replaced with a step up because they are both single leg movements.
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This routine is meant to be minimal. It's important for compliance and simplicity not to throw in a bunch of exercises. Get in and get out and stay focused.
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