Workout Start-Plan

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Workout Start-Plan

  1. 1. So youve decided to get in shape. Maybe its a New Yearsresolution, maybe its part of a weight loss plan, or maybeyou just want to feel better about yourself. Whatever your reason, a well rounded exercise routine will tone your body, help you lose weight, and increase feelings of well- being.
  2. 2. You may have tried working out before but became discouraged and gave up. Its not uncommon, and the reason most people stop working out is they dont seeresults, they become discouraged, loose their motivation, and simply stop. The reason they didnt see results canusually be attributed to not understanding how to design an effective exercise routine, and following a welldesigned workout routine will ensure that you see actual results.
  3. 3. (Terms and concepts are explained at the end of the article, along with suggestions.)
  4. 4. Four Week Exercise Routine for Beginners
  5. 5. Week One
  6. 6. Monday (or day one)
  7. 7. Bench Press - 3 Sets, 12 reps Rows - 3 Sets, 12 Reps Lateral Raise - 3 Sets, 10 Reps Stair Climb - 10 Minutes
  8. 8. Tuesday
  9. 9. Crunches - 2 Sets, AMAP (as many as possible) BackExtension - 2 Sets, 5 Reps Adductor & Abductor - 3 Sets each, 10 Reps Treadmill - 20 Minutes, 2-3 MPH
  10. 10. Wednesday - Break
  11. 11. Thursday
  12. 12. Incline Press - 3 Sets, 12 reps Lat Pulls - 3 Sets, 12 RepsShoulder Shrugs - 3 Sets, 10 Reps Stair Climb - 10 Minutes
  13. 13. Friday
  14. 14. Crunches - 2 Sets, AMAP Back extension - 2 Sets, 5 RepsAdductor & Abductor - 3 Sets Each, 10 Reps Elliptical - 20 Minutes
  15. 15. Week Two
  16. 16. Monday
  17. 17. Bench Press - 2 Sets, 12 Reps Rows - 2 Sets, 12 Reps Dips - 3 Sets, 10 reps Stair Climb - 11 Minutes
  18. 18. Tuesday
  19. 19. Crunches - 2 Sets, AMAP Back extension - 2 Sets, 5 RepsAdductor & Abductor - 3 Sets Each, 10 Reps Treadmill - 22 Minutes, 2-3 MPH
  20. 20. Wednesday - Break
  21. 21. Thursday
  22. 22. Incline Press - 3 Sets, 12 Reps Lat Pulls - 3 Sets, 12 RepsShoulder Shrugs - 3 Sets, 10 reps Stair Climb - 11 Minutes
  23. 23. Friday
  24. 24. Crunches - 2 Sets, AMAP Back extension - 2 Sets, 5 RepsAdductor & Abductor - 3 Sets Each, 10 Reps Elliptical - 22 Minutes
  25. 25. Week Three
  26. 26. Monday
  27. 27. Decline Press - 3 Sets, 12 Reps Upright Rows - 3 Sets, 12 Reps Pull-ups - 2 Sets, AMAP Stair Climb - 11 Minutes
  28. 28. Tuesday
  29. 29. Crunches - 2 Sets, AMAP Back extension - 2 Sets, 8 RepsAdductor & Abductor - 3 Sets Each, 10 Reps Treadmill - 24 Minutes, 3-4 MPH
  30. 30. Wednesday - Break
  31. 31. Thursday
  32. 32. Bench Press - 4 Sets, 10 Reps Lat Pulls - 4 Sets, 10 RepsOverhead Press - 2 Sets, 12 reps Stair Climb - 12 Minutes
  33. 33. Friday
  34. 34. Crunches - 3 Sets, AMAP Back extension - 2 Sets, 8 RepsAdductor & Abductor - 3 Sets Each, 10 Reps Elliptical - 24 Minutes
  35. 35. Week Four
  36. 36. Monday
  37. 37. Incline Press - 4 Sets, 10 Reps Lat Pulls - 4 Sets, 10 Reps Dips - 3 Sets, 10 reps Stair Climb - 12 Minutes
  38. 38. Tuesday
  39. 39. Hanging Knee Raises - 2 Sets, AMAP Back extension - 2Sets, 10 Reps Adductor & Abductor - 3 Sets Each, 10 Reps Treadmill - 25 Minutes, 3-4 MPH
  40. 40. Wednesday - Break
  41. 41. Thursday
  42. 42. Bench Press - 4 Sets, 10 Reps Upright Rows - 4 Sets, 10Reps Pull-ups - 2 Sets, AMAP Stair Climb - 14 Minutes
  43. 43. Friday
  44. 44. Hanging Knee Raises - 2 Sets, AMAP Back extension - 2Sets, 10 Reps Adductor & Abductor - 3 Sets Each, 10 Reps Elliptical - 26 Minutes
  45. 45. Terms, Concepts and Suggestions
  46. 46. A rep, or repetition, is one complete movement through an exercise. For example, when bench-pressing, a rep consist of lowering the bar or handles to the chest and pushing out completely. A set is a group of repetitions followed by a rest of about 1 to 2 minutes.
  47. 47. Most everyone knows what a bench press is but many of the other exercises listed will be new to you. Ask thetrainer on duty at your gym what an exercise is and what machine you need when you are not sure. It wont take long before you become familiar with all the terms and exercises.
  48. 48. When a routine suggests 10 reps, the weight or resistanceshould be such that the last rep of the number suggestedis almost impossible to complete. So, for example, if you find that you still have enough strength left to complete more reps after you complete the tenth rep of a set suggesting 10, then you need to increase the weight or resistance of the exercise. The opposite is true if you cannot complete 10 reps when 10 are recommended.
  49. 49. Use weightlifting machines the first four weeks instead of free-weights. This will help prevent injuries and developproper form for later when you move to a more advanced routine.
  50. 50. Practically every muscle group is targeted in the workout routine above, and the exercises change just enough to prevent your muscles from adapting to a routine and becoming complacent. Also, you can figure about 400 to800 calories are burned during each workout session. Theamount of calories you burn when you are away from the gym will increase as well.
  51. 51. You will notice the adductor and abductor are listed foreach week. These two machines work stabilizer muscles (inner and outer thigh). They do not remove fat from these areas. It is not possible to reduce fat from only a specific area by working the muscles in that area. Whatthese exercises do is help prevent knee and back pain by stabilizing the knees and hips when jogging on the treadmill, which is something you will do with more intensity as you progress. Building these muscles up beforehand will ensure injury free cardio workouts.
  52. 52. To get the most out of your workouts, make sure you get adequate nutrition, plenty of rest, and only take endurance and strength building supplements that work. You can extend this routine past the four week mark bysimply increasing resistance or weights by 10 percent each week. The cardio aspect can be increased each week aswell by increasing yourtarget heart rate and increasing the duration.
  53. 53. http://ustreadmills.com/the-diet-solution/

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