Program 1

Sets Reps
1) Thigh Extension on Leg Extension Machine - Lower Thighs 3 12

2) Medium-Grip Bench Press - Chest 3 12
3) Dumbbell Upright Row - Deltiods 3 12
4) Close-Grip Lat Pull-Down to the Front - Back 3 12
5) Straight-Arm Dumbbell Pullover - Pectorals and Rib Cage 3 12
6) Standing Dumbbell Triceps Curl - Triceps 3 12
7) Standing Medium-Grip Barbell Curl - Biceps 3 12
8) Heel-High Sit-Up - Upper Abdominals 3 10-30
9) Flat-Bench Leg Pull-In - Lower Abdominals 3 10-30
1) Thigh Extension on
Leg Extension Machine -
Lower Thighs
 Sit on machine
with feet under
lower foot pads
as shown.
 Have seat
against back of
knees.
 Hold seat behind
buttocks.
 Point toes slightly
down.
 Raise weight up
until legs are
parallel to floor.
 Return to starting
position.
 Inhale up, exhale

down.
2) Medium-Grip Bench
Press - Chest
 Lie on your back
on a bench with
your feet flat on
the floor.
 Hold a barbell
over your chest
with a grip that's
about six inches
wider than
shoulder width.
 Lower the bar to
your chest and
touch about one
inch below your
nipples.
 Push the bar to
arm's length.
 Keep your
elbows out and
your chest high.
 Lower the weight
with complete
control and
pause at your
chest.
 Keep your head
on the bench,
and don't arch
your back too
sharply.
 Don't raise your

hips off the
bench.
3) Dumbbell Upright
Row - Deltiods
 Hold a dumbbell
in each hand at
arm's length and
resting against
your upper
thighs.
 Keep the
dumbbells 10
inches apart and
your thumbs
facing each
other.
 Pull the 'bells
straight up until
they're nearly
even with your
chin.
 Keep your
elbows out.
 At the top
position the
dumbbells should
be level with your
ears.
 Keep the 'bells
close to your
body, and pause
at the top.
 Concentrate on
keeping tension
on your
shoulders as you
lower the
weights.
4) Close-Grip Lat Pull-
Down to the Front - Back
 Take a narrow
grip on the lat bar
with your hands
about eight
inches apart and
your arms
extended
overhead.
 Kneel or sit low
enough that you
support the
weight with your
arms.
 Pull the bar
straight down
until it's even with
your upper chest.
 Return to the
starting position.
5) Straight-Arm
Dumbbell Pullover -
Pectorals and Rib Cage
 Lie on a flat
bench with your
head extending
over the end and
your feet flat on
floor, straddling
the bench.
 Hold a dumbbell
at arm's length
above your chest.
Your hands
should be flat
against the inside
plate of the
dumbbell.
 Keep your
elbows locked
and lower the
dumbbell in a
semicircular
motion behind
your head as far
as possible
without causing
pain.
 Return the
dumbbell to the
starting position.
 Breathe deeply,
keeping your
head down and
your chest high.
6) Standing Dumbbell
Triceps Curl - Triceps
 Hold dumbbell
with both hands,
raise overhead to
arms' length.
 Stand erect, head
up, feet 16"
apart.
 Rotate hands
while raising
dumbbell so top
plates of
dumbbell rest in
palms, thumbs
around handle.
 Keep upper arms
close to head.
 Lower dumbbell
in semicircular
motion behind
head until
forearms touch
biceps.
position.
 Inhale down,
exhale up.
7) Standing Medium-
Grip Barbell Curl -
Biceps
 Hold barbell with
both hands,
palms up, 18"
apart.
 Stand erect, back
straight, head up,
feet 16" apart.
 Start with bar at
arms' length
against upper
thighs.
 Curl bar up in
semicircular
motion until
forearms touch
biceps.
 Keep upper arms
close to sides.
 Lower to starting
position using
same path.
 Do not swing
back and forth to
help lift bar.
down.
 Can also be done

with wide grip.
8) Heel-High Sit-Up -
Upper Abdominals
 Lie on floor with
lower legs on top
of bench.
 Position body so
thighs are at a 45
degree angle.
 With hands
behind head, pull
up as far as
possible.
position.
 Do not swing
body up and
down but
concentrate on
abdominal
muscles.
 Exhale up, inhale
down.
 To make harder,
hold light weight
on chest.
9) Flat-Bench Leg Pull-In

- Lower Abdominals
 Lie on flat bench
with legs off end.
 Place your hands
under buttocks,
palms down, legs
out straight.
 Bend knees,
pulling upper
thighs into
midsection.
 Return to the
starting position.
 Concentrate on
lower
abdominals.
down.
 To make harder,
hold light weight
dumbbell
between feet.
Training Suggestions for Month 1

 For best results, do this routine three times a week -- Monday, Wednesday and Friday, or Tuesday,
Thursday and Saturday, Use the off days for rest and recuperation, which your body will need,
particularly if you're new to weight training.
 Your weekly progression should be as follows:
o Week 1: one set and minimum reps (i.e., the suggested number of reps unless there is a
range).
o Week 2: The suggested sets and medium reps (where a range is indicated).
o Week 3 and 4: Full sets and reps.
 In the case of the two abdominal exercises included in this routine, start each exercise with the
minimum number of reps and add a few reps at each workout until you reach the maximum number.
 How much weight should you use in these various exercises? Use as much weight as is comfortable
for the reps indicated. The last rep should feel difficult, but should NOT be an all-out effort.
 As you continue training and your strength improves, the poundages you've been using will feel easy.
Whenever you reach that point, increase the poundage until the last rep is difficult again. Always keep
accurate records of your exercises, sets and reps from workout to workout, week to week, month to
month. This will enable you, among other things, to keep track of your progress from one poundage to
the next rather than making the whole process haphazard. Don't get caught up in always trying to top
yourself from workout to workout. Remember what we said earlier: The last rep should feel difficult but
should not be an all-out effort.
 Concentrate on correct form when doing each exercise.
 Inhale as you lower the weight and exhale forcefully on the exertion phase of the movement.
 Rest for 30 seconds to two minutes between sets. If you feel pain or need any kind of help during your
workout, check with a trainer (if one is available).
 Of course, you should always consult with a physician before undertaking a training program to ensure
that you have no health problems which could make training dangerous for you

Program 1

Uploaded by

Program 1

Uploaded by

Sets Reps

1) Thigh Extension on Leg Extension Machine - Lower Thighs 3 12

 Inhale up, exhale

 Don't raise your

 Can also be done

9) Flat-Bench Leg Pull-In

Training Suggestions for Month 1

You might also like