Strength Training Program

BEGINNERS FITNESS PHASE : 1-3 DAYS/WEEK

WF members have access to download the printable version of the twelve weeks Beginners Strength Training Program (1-3 Days/Week). Click at the button provided below to download the Beginners to Intermediate Strength Training Program.

WEEK 1, WORKOUT 1

Muscle Group	EX#	EXERCISE NAME	SET 1		SET 2
Muscle Group	EX#	EXERCISE NAME	REPS	LBS	REPS	LBS
CHEST	S31	Bench Press (Bb)	15		12
CHEST	*S30	Incline Bench Press (Db)	12		12
SHOULDERS	S17	Shoulder Press. (Db)	12		12
SHOULDERS	*S19	Lateral Raise (Db)	12		12
TRAPEZIUS	*S21	Shrugs (Db)	15		15
TRICEPS	S68	Tricep Pushdown	12		12
ABDOMINALS	*S36	Crunches	Fatigue		Fatigue

WEEK 1, WORKOUT 2

Muscle Group	EX#	EXERCISE NAME	SET 1		SET 2
Muscle Group	EX#	EXERCISE NAME	REPS	LBS	REPS	LBS
LEGS	S58	Leg Press	15		12
	S47	Leg Extension	12		12
	S43	Lying Leg Curls	12		12
CALVES	S48	Seated Calf Raises	20		20
BACK	S12	Lat. Machine Pulldown Behind The Neck	15		12
BACK	*S13	One Arm Row	12		12
BICEPS	S25	Bicep Curl (Db)	12		12
FOREARMS	*S27	Wrist Curls (Db)	20		20
ABDOMINALS	S39	Seated Leg Lifts	Fatigue		Fatigue

Week 1, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	15		12		10
	S33	Flys (Db)	10		10		10
	*S53	Dips	8		8
SHOULDERS	S17	Shoulder Press (Db)	12		10		12
	S20	Upright Row (Db)	10		10		10
	S19	Lateral Raise (Db)	12		10		12
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10		8
TRICEPS	S68	Tricep Push Down	12		10		10
TRICEPS	S69	Lying Tricep Extension (Bb)	10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S37	Twisted Crunches	Fatigue		Fatigue

WEEK 2, WORKOUT 1

MUSCLE GROUP	EX#	EXERCISE NAME	SET 1		SET 2
MUSCLE GROUP	EX#	EXERCISE NAME	REPS	LBS	REPS	LBS
CHEST	S32	Incline Bench Press (Bb)	15		12
	*S29	Bench Press (Db)	12		12
SHOULDERS	S17	Shoulder Press (Db)	12		12
	*S62	Upright Row (Cable)	12		12
TRAPEZIUS	*S21	Dumbbell Shrugs	15		12
TRICEPS	S23	Kickbacks	12		12
ABDOMINALS	S42	Pelvic Lifts	Fatigue		Fatigue

WEEK 2, WORKOUT 2

MUSCLE GROUP	EX#	EXERCISE NAME	SET 1		SET 2
MUSCLE GROUP	EX#	EXERCISE NAME	REPS	LBS	REPS	LBS
LEGS	S3	Squats (Db)	15		12
	*S4	Lunges (Db)	12		12
CALVES	S8	Standing Calf Raises (Db)	20		15
BACK	*S55	Machine Lower Back Workout	15		12
	S14	Front Lat. Machine Pulldown	12		12
BICEPS	S25	Biceps Curl (Db)	12		12
FOREARMS	*S28	Reverse Wrist Curl	20		15
ABDOMINALS	S39	Seated Leg Lifts	Fatigue		Fatigue

Week 2, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	15		12
CHEST	*S53	Dips	8		8
SHOULDERS
	S20	Upright Row (Db)	10		10
	S19	Lateral Raise (Db)	12		10
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10
TRICEPS	S68	Tricep Push Down	12		10
TRICEPS	S69	Lying Tricep Extension (Bb)	10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue
ABDOMINALS	*S37	Twisted Crunches	Fatigue		Fatigue

WEEK 3, WORKOUT 1

MUSCLE GROUP	EX#	EXERCISE NAME	REPS	LBS	REPS	LBS
CHEST	S57	Pec. Deck Flys	15		12
	*S32	Bench Press (Bb)	12		12
SHOULDERS	S63	Alternate Front Raise (Db)	12		12
	*S61	One Arm Lateral Raise (Cable)	12
TRAPEZIUS	S21	Dumbbell Shrugs	15		15
TRICEPS	S22	One Arm Dumbbell Tricep Ext.	12		12
ABDOMINALS	*S72	Leg Pull Prone	Fatigue		Fatigue

WEEK 3 , WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S1

Squats

15

12

S43

Lying Leg Curls

12

12

*S10

Leg Extension With

Rubberband

12

12

CALVES

S7

Standing Calf Raises

20

20

BACK

S14

Front Lat. Machine

Pulldown

12

12

*S60

Seated Cable Rows

12

12

BICEPS

S44

Concentration Curl

12

12

FOREARMS

*S28

Reverse Wrist Curl (Db)

20

15

ABDOMINALS

S36

Crunches

Fatigue

Fatigue

Fatigue

Week 3, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	15		12
CHEST	S53	Dips	8		8
SHOULDERS	S17	Shoulder Press (Db)	12		10
	S20	Upright Row (Db)	10		10
	S19	Lateral Raise (Db)	12		10
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10
TRICEPS	S68	Tricep Push Down	12		10
TRICEPS	S69	Lying Tricep Extension (Bb)	10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue

WEEK 4 .WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	15		12		10
	*S33	Flys (Db)	12		12		10
SHOULDERS	S18	Arnold Press	12		12		10
	*S64	Bent Over Lat. Raises (Db)	12
TRAPEZIUS	S21	Dumbbell Shrugs	15		12		15
TRICEPS	S68	Tricep Pushdown	12		12		10
ABDOMINALS	S39	Seated Leg Lifts	Fatigue		Fatigue		Fatigue

WEEK 4, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S58	Leg Press	15		12		10
	*S4	Lunges (Db)	12		10		12
CALVES	*S48	Seated Calf Raises	20		15		15
BACK	S59	Chin-Ups	15		15		12
	*S13	One Arm Row	12		10		12
BICEPS	S25	Biceps Curl (Db)	12		10		12
FOREARMS	S27	Wrist Curl (Db)	20		20		15
ABDOMINALS	S72	Leg Pull Prone	Fatigue		Fatigue		Fatigue

Week 4, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	10		12		10
CHEST	S33	Flys (Db)	8		10		10
SHOULDERS	S17	Shoulder Press (Db)	12		10
SHOULDERS	S20	Upright Row (Db)	10		10
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10		8
TRICEPS	S68	Tricep Push Down	12		10		10
TRICEPS	S69	Lying Tricep Extension (Bb)	10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S37	Twisted Crunches	Fatigue		Fatigue

WEEK 5, WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S29	Bench Press (DB)	15		12		10
CHEST	*S32	Incline Bench Press (Bb)	12		10		10
SHOULDERS	S62	Upright Row (Cable)	10		10
SHOULDERS	*S19	Lateral Raise (Db)	10		10
TRAPEZIUS	S21	Dumbbell Shrugs	15		12		12
TRICEPS	S23	Kickbacks	12		10
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue

WEEK 5, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S43	Lying Leg Curls	15		12		10
LEGS	S47	Leg Extension	15		12		10
	*S58	Leg Press	12		10		10
CALVES	S8	Standing Calf Raises (Db)	12		15		15
BACK	S60	Seated Cable Row	12		10		12
BACK	*S14	Front Lat. Machine Pulldown	10		10		12
BICEPS	S52	Incline Bench Curl	12		12		10
FOREARMS	*S27	Wrist Curl (Db)	20		15
ABDOMINALS	S39	Seated Leg Lifts	Fatigue		Fatigue		Fatigue

Week 5, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	10		12		10
	S33	Flys (Db)	10		10		10
	*S53	Dips	8		8
SHOULDERS	S17	Shoulder Press (Db)	12		10		12
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10
TRICEPS	S68	Tricep Push Down	12		10		10
TRICEPS	S69	Lying Tricep Extension (Bb)	10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S37	Twisted Crunches	Fatigue		Fatigue

WEEK 6, WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S32	Incline Bench Press (Bb)	15		12		10
	*S29	Bench Press (Db)	10		10
	S33	Flys	10		10
SHOULDERS	*S61	One Arm Lateral Raise (Cable)	12		10		12
SHOULDERS	S20	Upright Row (Db)	12
TRAPEZIUS	S21	Dumbbell Shrugs	12		10		12
TRICEPS	S50	Tricep Bench Dips	12		10		12
TRICEPS	S22	One Arm Dumbbell Tricep Ext	10		10
ABDOMINALS	S36	Crunches	Fatigue		Fatigue
ABDOMINALS	S39	Seated Leg Lifts	Fatigue		Fatigue

WEEK 6, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S3	Squats (Db)	15		12		10
	S58	Leg Press	12		10		10
	*S66	Outer Thigh Abduction (Cable)	10		10		10
CALVES	S7	Standing Calf Raise	15		15
CALVES	*S48	Seated Calf Raise	20		20
BACK	S14	Front Lat. Machine Pulldown	12		10		10
BACK	S15	Back Extension Lying On Stomach	15		12
BICEPS	S44	Concentration Curl	12		10
BICEPS	*S25	Bicep Curl (Db)	12		10
FOREARMS	S28	Reverse Wrist Curl (Db)	20		15
ABDOMINALS	S40	Bent Kick Crosses	Fatigue		Fatigue		Fatigue

Week 6, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	10		12		10
CHEST	S33	Flys (Db)	10		10		10
SHOULDERS	S17	Shoulder Press (Db)	12		10		12
	S20	Upright Row (Db)	8		10		10
	S19	Lateral Raise (Db)	12		10		12
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10		8
TRICEPS	S68	Tricep Push Down	12		10		10
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue

WEEK 7, WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S34	Incline Flys (Db)	15		12		12
CHEST	S46	Decline Push-ups	12		12
SHOULDERS	S17	Shoulder Press (Db)	12		10		10
	S65	Upright Row (Bb)	10		10
	*S64	Bent Over Lat. Raises (Db)	10
TRAPEZIUS	S21	Dumbbell Shrugs	12		10		10
TRICEPS	*S23	Kickbacks	12		12
TRICEPS	S68	Tricep Pushdown	12		12
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue
ABDOMINALS	*S74	Hanging Leg Lifts	20		15

WEEK 7, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S4	Lunges (Db)	15		12		12
	*S3	Squats (Db)	12		12
CALVES	S8	Standing Calf Raise (Db)	20		20
BACK	S12	Lat. Machine Pulldown Behind The Neck	12		10		10
	S13	One Arm Row	10		10
	*S60	Seated Cable Row	10		10
BICEPS	S26	Preacher Curl	12		12		12
FOREARMS	*S28	Reverse Curl	20		15
ABDOMINALS	S39	Seated Leg Lifts	Fatigue		Fatigue		Fatigue

Week 7, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	10		12		10
	S33	Flys (Db)	10		10		10
	*S53	Dips	8		8
SHOULDERS	S17	Shoulder Press (Db)	12		10		10
SHOULDERS	S19	Lateral Raise (Db)	12		10
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10		8
TRICEPS	S68	Tricep Push Down	12		10
TRICEPS	S69	Lying Tricep Extension (Bb)	10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue
ABDOMINALS	*S37	Twisted Crunches	Fatigue		Fatigue

WEEK 8 WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S31	Bench Press (Bb)	15		10		8		8
	S30	Incline Bench Press (Db)	10		8
	*S33	Flys (Db)	10		10
SHOULDERS	S64	Bent-Over Lat. Raise (Db)	12		12
	S63	Alternate Front Raise (Db)	12
TRAPEZIUS	S21	Dumbbell Shrugs	15		12		15
TRICEPS	S68	Tricep Pushdown	12		10		8
	S50	Tricep Bench Dips	10		10		8
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	*S75	Hanging Leg Lifts To Sides	10		15		20

WEEK 8 WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S58	Leg Press	15		10		8
	S47	Leg Extension	10		10
	*S43	Lying Leg Curls	10		10
	S5	Stiff-leg Deadlift (Db)	12		10
CALVES	S48	Seated Calf Raises	20		15
	*S7	Standing Calf Raise	20		15
BACK	S15	Back Extension Lying On Stomach	15		12		10
	*S13	One Arm Row	12		12
BICEPS	S51	Hammer Curls	12		10		8
	*S45	Cable Curl	10		8		10
FOREARMS	S27	Wrist Curl (Db)	15		12		12
ABDOMINALS	S72	Leg Pull Prone	Fatigue		Fatigue		Fatigue

Week 8, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	10		12		10
CHEST	S33	Flys (Db)	10		10		10
SHOULDERS	S17	Shoulder Press (Db)	10		10		12
	S20	Upright Row (Db)	10		10
	S19	Lateral Raise (Db)	12		10		12
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10
TRICEPS	S68	Tricep Push Down	12		10		10
TRICEPS	S69	Lying Tricep Extension (Bb)	10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S37	Twisted Crunches	Fatigue		Fatigue

WEEK 9 WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S57	Pec. Deck Flys	15		12		12
	S29	Bench Press (Db)	12		12
SHOULDERS	S18	Arnold Press	10		8		8
	S65	Upright Row (Bb)	10		8
	*S63	Alternate Front Shoulder Raise	10
TRAPEZIUS	S21	Dumbbell Shrugs	10		8		10
TRICEPS	S22	One Arm Dumbbell Tricep Extension	12		10
	S68	Tricep Pushdown	12		12
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	*S39	Seated Leg Lifts	Fatigue		Fatigue

WEEK 9, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S58	Leg Press	15		12		10
	S6	Stiff-leg Deadlift (Bb)	12		12
	*S47	Leg Extension	12		12
CALVES	S8	Standing Calf Raises(Db)	20		20		20
BACK	S54	Machine Rows	12		10		8
	S60	Seated Cable Row	8		8
	*S12	Lat.Machine Pulldown Behind The Neck	10		8
BICEPS	S44	Concentration Curl	12		12		12
FOREARMS	*S28	Reverse Wrist Curl (Db)	20		15		20
ABDOMINALS	S39	Seated Leg Lifts	Fatigue		Fatigue		Fatigue

Week 9, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	15		12		10
	S33	Flys (Db)	10		10		10
	*S53	Dips	8		8
SHOULDERS	S17	Shoulder Press (Db)	12		10		12
SHOULDERS	S19	Lateral Raise (Db)	10		10
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10		8
TRICEPS	S68	Tricep Push Down	12		10		10
TRICEPS	S69	Lying Tricep Extension (Bb)	10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue
ABDOMINALS	*S37	Twisted Crunches	Fatigue		Fatigue		Fatigue

WEEK 10, WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Bb)	15		10		8		6
	S46	Decline Push-Ups	10		8		6
	*S33	Flys	10		10
SHOULDERS	S62	Upright Row (Cable)	12		10		12
	S64	Bent O Lat. Raises (Db)	12		10
TRAPEZIUS	S21	Shrugs (Db)	15		12		12
TRICEPS	S68	Tricep Pushdown	12		10		8
	*S50	Tricep Bench Dips	10		8		6
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	*S37	Twisted Crunches	15		15		15

WEEK 10, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S58	Leg Press	15		10		8		6
	S4	Lunges (Db)	10		10
	S47	Leg Extension	10		10
	S43	Lying Leg Curls	10		10
CALVES	S48	Seated Calf Raises	15		15
	S7	Standing Calf Raise	15		15
BACK	S14	Front Lat. Machine Pulldown	12		10
	S54	Machine Rows	12		10
BICEPS	S26	Preacher Curl (Db)	12		10		8
	S45	Cable Curl	10		8
FOREARMS	S27	Wrist Curl (Bb)	15		15
ABDOMINALS	S72	Leg Pull Prone	Fatigue		Fatigue		Fatigue

Week 10, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST
	S33	Flys (Db)	10		10		10
	*S53	Dips	8		8
SHOULDERS	S17	Shoulder Press (Db)	12		10		12
	S20	Upright Row (Db)	10		10
	S19	Lateral Raise (Db)	12		10		12
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10		8
TRICEPS	S68	Tricep Push Down	12		10		10
TRICEPS	S69	Lying Tricep Extension (Bb)	10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue

WEEK 11, WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	15		12		10
	S57	Pec Deck Flys	12		12		12
SHOULDERS	S17	Shoulder Press (Db)	10		8		6
	S62	Upright Row (Cable)	8		8
	*S61	One Arm Lateral Raise (Cable)	10		10
TRAPEZIUS	S21	Dumbbell Shrugs	12		12
		Shrugs (Bb)	8		8
TRICEPS	S68	Tricep Pushdown	12		12
	S69	Lying Tricep Extension (Bb)	12		12
ABDOMINALS	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue
	*S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue

WEEK 11, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S5	Stiff-leg Deadlift (Db)	15		12		12
	S3	Squats (Db)	12		12		12
	*S4	Lunges (Db)	12		10
CALVES	S8	Standing Calf Raise (Db)	20		15
BACK	S15	Back Extension Lying on Stomach	15		12		10
	S14	Front Lat. Machine Pulldown	10		8		6
	*S13	One Arm Row	8		8
BICEPS	S26	Preacher Curl (Db)	12		10
	S45	Cable Curl	12		10
FOREARMS	S28	Reverse Wrist Curl (Db)	15		12
	*S70	Wrist Curls (Bb)	15		12
ABDOMINALS	S39	Seated Leg Lifts	Fatigue		Fatigue		Fatigue

Week 11, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	10		12		10
	S33	Flys (Db)	8		10		10
	*S53	Dips	8		8
SHOULDERS	S17	Shoulder Press (Db)	12		10		12
SHOULDERS	S19	Lateral Raise (Db)	12		10		12
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10		8
TRICEPS	S68	Tricep Push Down	12		10		10
TRICEPS	S69	Lying Tricep Extension (Bb)	10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S37	Twisted Crunches	Fatigue		Fatigue

WEEK 12, WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S31	Bench Press (Bb)	15		8		6		6
	S34	Incline Flys	10		10
	*S46	Decline Push-Ups	10		8
SHOULDERS	S65	Upright Row (Bb)	12		12
	S64	Bent O. Lat. Raise(Db)	12
TRAPEZIUS	S21	Dumbbell Shrugs	15		15		12
TRICEPS	S68	Tricep Pushdown	10		8		6
	S50	Tricep Bench Dips	10		10
	*S22	One Arm Dumbbell Tricep Extension.	10		10
ABDOMINALS	S36	Crunches	Fatigue		Fatigue
	S73	The Roll-Up	15		15

WEEK 12, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S58	Leg Press	15		8		6		10
	S47	Leg Extension	10		10
	S66	Outer Thigh Abduction	10		10
	*S4	Lunges (Db)	12		10
CALVES	*S48	Seated Calf Raises	20		20
	S7	Standing Calf Raise	15		15
BACK	S54	Machine Rows	12		10		12
	S60	Seated Cable Row	10		10		12
BICEPS	S25	Biceps Curl (Db)	10		8		8
	*S44	Concentration Curl	8		10
FOREARMS	S28	Reverse Curls	12		10		12
ABDOMINALS	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

Week 12, Workout 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	15		12		10
CHEST	S33	Flys (Db)	10		10		10
SHOULDERS	S17	Shoulder Press (Db)	12		10		12
	S20	Upright Row (Db)	10		10		10
	S19	Lateral Raise (Db)	12		10		12
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10		8
TRICEPS	S68	Tricep Push Down	12		10		10
TRICEPS	S69	Lying Tricep Extension (Bb)	10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S37	Twisted Crunches	Fatigue		Fatigue

BEGINNERS FITNESS PHASE : 1-3 DAYS/WEEK

WF members have access to download the printable version of the twelve weeks Beginners Strength Training Program (1-3 Days/Week). Click at the button provided below to download the Beginners to Intermediate Strength Training Program.

WEEK 1, WORKOUT 1

Muscle Group

EX#

EXERCISE NAME

SET 1

SET 2

REPS

LBS

REPS

LBS

CHEST

S31

Bench Press (Bb)

15

12

*S30

Incline Bench Press (Db)

12

12

SHOULDERS

S17

Shoulder Press. (Db)

12

12

*S19

Lateral Raise (Db)

12

12

TRAPEZIUS

*S21

Shrugs (Db)

15

15

TRICEPS

S68

Tricep Pushdown

12

12

ABDOMINALS

*S36

Crunches

Fatigue

Fatigue

WEEK 1, WORKOUT 2

Muscle Group

EX#

EXERCISE NAME

SET 1

SET 2

REPS

LBS

REPS

LBS

LEGS

S58

Leg Press

15

12

S47

Leg Extension

12

12

S43

Lying Leg Curls

12

12

CALVES

S48

Seated Calf Raises

20

20

BACK

S12

Lat. Machine Pulldown Behind The Neck

15

12

*S13

One Arm Row