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Absolute Beginners ProgramCreated by StephenB
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Summary
1 Workout / 5 Exercises
0% Cardio / 100% Strength Training
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Workout Program Description
This is a workout program for someone who is just starting out with resistance training. There is only one workout, but it should be performed (ideally) 3 times during the week.
Workouts
Basics
Description
This is the workout that you will perform 3 days per week. Begin with very low weight and build up as you feel comfortable. Perform 10-15 reps for each exercise. When you complete 15 reps, move the weight up for the next performance and perform 10 reps.
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Bench Press - Barbell, Flat 3 sets: 10 reps, 10 reps, 10 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Shoulder Press - Dumbbell, Seated 3 sets: 10 reps, 10 reps, 10 reps Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead... |
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One-Arm Dumbbell Row 2 sets: 10 reps, 10 reps Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ... |
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Squats - Barbell 2 sets: 10 reps, 10 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Crunch 3 sets: 10 reps, 10 reps, 10 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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