WORKOUT SCHEDULE: WEEKS 1-3

Before you perform the first exercise for a body part, it is important to warm up. This will be more important later when you are using heavier weights but it is a good idea to develop the habit now. Consider your warm up sets as an introduction to your muscles for the weight and range of motion they are about to handle. I suggest doing 3 or 4 warm ups where you progressively use a heavier weight but do not approach a point of fatigue in the muscle. I will discuss this further when you begin to train heavier.

Choose a weight that you can complete 10 reps with pretty easy. Don’t worry about exerting yourself too much the first couple times through each workout. As I said, there is plenty of time to crank up the intensity later on.

Day 1: Chest, Triceps & Calves

Chest:

Flat Barbell Bench Press: 2 sets – 10 reps

Incline Dumbbell Bench Press: 2 sets – 10 reps

Decline Barbell Bench Press: 2 sets – 10 reps

Triceps:

Dumbbell Kick-backs: 2 sets – 10 reps

Cable Push-downs: 2 sets – 10 reps

Calves:

Standing Machine Calf Raises: 2 sets – 10 reps

Seated Calf Raises: 2 sets – 10 reps

Day 2: Legs, Shoulders & Traps

Legs:

Squats: 2 sets – 10 reps

Leg Press: 2 sets – 10 reps

Leg Curls: 2 sets – 10 reps

Shoulders:

Seated Dumbbell Press: 2 sets – 10 reps

Standing Side Lateral Dumbbell Raises: 2 sets – 10 reps

Seated Bent-over Rear Lateral Raises: 2 sets – 10 reps

Traps:

Dumbbell Shrugs: 2 sets 10 reps

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Getting Started in Weight Training – Part 1

by Jeff Willet time to read: 13 min