BEGINNERS FITNESS PROGRAM

BEGINNERS FITNESS PHASE ; 1,2  DAYS/WEEK

WEEK 1 WORKOUT 1

Muscle Group

EX#

 

 EXERCISE NAME SET   1 SET 2
REPS LBS REPS LBS

CHEST

 S29 Bench Press (Db) 15   12  

SHOULDERS

 S17  Shoulder Press. (Db) 12   12  
TRAPEZIUS *S21 Shrugs (Db) 15   12  
TRICEPS S23 Kickbacks (Db) 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 S10 Leg Extension with rubberband 15   12  
S11 Lying leg curls with rubberband 15   12  
CALVES *S7 Standing calf raises 20   20  
BACK S14 Front lat machine pulldown 15   12  
BICEPS S25 Bicep curls (Db) 12   12  
FOREARMS *S27 Dumbbell wrist curls 20   20  
ABDOMINALS S36 Crunches Fatigue   Fatigue  

 

WEEK 2 WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
CHEST S29 Bench Press (Db) 15   12  
SHOULDERS S17 Shoulder Press (Db) 12   12  
TRAPEZIUS *S21 Shrugs (Db) 15   12  
TRICEPS S24 Lying tricep extension (Db) 12   12  
ABDOMINALS *S36 Crunches Fatigue   fatigue  

 

WEEK 2 WORKOUT 2

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
LEGS S10 Leg extension with rubberband 15   12  
S11 Lying leg curl 15   12  
CALVES *S7 Standing Calf Raise 20   20  
BACK S12 Lat. Pulldown behind the neck 15   12  
BICEPS S25 Bicep Curl (Db) 12   12  
FOREARMS *S28 Reverse Wrist Curls (Bb) 20   20  
ABDOMINALS S36 Crunches Fatigue   Fatigue  

 

WEEK 3 WORKOUT 1

MUSCLE GROUP

 EX#

EXERCISE NAME

 REPS LBS

REPS

LBS
CHEST

S30

Incline Bench Press (Db)

15

  

12

 

SHOULDERS

S17

Shoulder Press (Db)

12

  

12

 

TRAPEZIUS

*S21

Shrugs (Db)

12

  

12

 

TRICEPS

S22

One Arm tricep extension (Db)

12

  

12

 

ABDOMINALS

*S39

Seated Leg Lifts

Fatigue

  

Fatigue

 

 

WEEK 3 WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
LEGS S47 Leg Extension (One Leg) 15   12  
S43 Seated leg curl 15   12  
CALVES *S8 Standing Calf Raise (Db) 20   20  
BACK S14 Front Lat. Pulldown 15   12  
BICEPS S26 Preacher Curl (Db) 12   12  
FOREARMS *S28 Reverse Wrist Curls (Db) 20   15  
ABDOMINALS S38 Pelvic Raises fatigue   fatigue  

 

WEEK 4 WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME  SET 1 SET 2
REPS LABS REPS LABS
CHEST   S30 Incline Bench Press (Db) 15 - 12 -
SHOULDERS S17 Shoulder Press (Db) 12 - 12 -
TRAPEZIUS *S21 Shrugs 12   12  
TRICEPS S22 One Arm Tri Extension 12   12  
ABDOMINALS *S39 Seated  Leg lifts Fatigue   Fatigue  

WEEK 4 WORKOUT 2

MUSCLE GROUP EX# EXERCISE NAME  SET 1 SET 2
REPS LABS REPS LABS
LEGS S47 Leg Extension 15   12  
S4 Lunges 15   12  
CALVES S8 Standing Calf Raise (Db) 20   20  
BACK S14 Front Lat. Pulldown 15   12  
BICEPS S25 Bicep curl (Db) 12   12  
FOREARMS S28 Reverse Wrist Curls (Db) 20   15  
ABDOMINALS S36 Crunches Fatigue   Fatigue  

 

WEEK 5 WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS Lbs
CHEST S31 Bench Press (Bb) 15   12   12  
SHOULDERS S19 Lateral Raise (Db) 12   12   12  
TRAPEZIUS *S21 Shrugs (Db) 15   12   12  
TRICEPS S23 Kickbacks (Db) 12   12      
ABDOMINALS S37 Twisted crunches Fatigue   Fatigue      

 

WEEK 5 WORKOUT 2

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S1 Squats 15   12   12  
*S4 Lunges (Db) 15   12   12  
CALVES S7 Standing Calf Raise 20   15      
BACK S13 One Arm Row 15   12   12  
BICEPS S44 Concentration  Curl 12   12      
FOREARMS S28 Wrist Curls (Db) 20   15      
ABDOMINALS S36 Crunches Fatigue   Fatigue   Fatigue  

 

WEEK 6 WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S31 Bench Press (Bb) 15   12   12  
SHOULDERS S19 Lateral Raise (Db) 12   12   12  
TRAPEZIUS *S21 Shrugs (Db) 15   12   12  
TRICEPS S23 Kickbacks (Db) 12   12      

 

WEEK 6 WORKOUT 2

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S1 Squats 15   12   12  
*S4 Lunges (Db) 15   12   12  
CALVES S7 Standing Calf Raise 20   15      
BACK 13 One Arm Row 15   12   12  
BICEPS S44 Concentration Curl 12   12      
FOREARMS *S28 Wrist Curls (Db) 20   15      
ABDOMINALS S37 Twisted Crunches Fatigue   Fatigue   Fatigue  

 

WEEK 7 WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST 29 Bench Press (Db) 15   12      
*S30 Incline Bench Press (Db) 12   12      
SHOULDERS S17 Shoulder Press (Db) 12   12   12  
TRAPEZIUS S21 Shrugs (Bb) 15   12   15  
TRICEPS S24 Lying Tricep Extension (Db) 12   12      
*S23 Kickbacks 12   10      
ABDOMINALS S36 Crunches Fatigue   Fatigue   Fatigue  

 

WEEK 7 WORKOUT 2

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S5 Stiff leg deadlifts (Db) 15   12      
S10 Leg Extension with rubber band 12   12      
CALVES S7 Standing Calf Raise 15   15      
BACK S14 Front Lat machine Pulldown 12   12   12  
BICEPS S25 Bicep Curl (Db) 12   12      
  S45 Bicep Cable Curl 12   12      
FOREARMS S28 Reverse Wrist Curls (Db) 15   15      
ABDOMINALS S39 Seated Leg  lifts Fatigue   Fatigue   Fatigue  

 

WEEK 8 WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S32 Incline Bench Press (Bb) 15   12   12  
SHOULDERS S20 Upright Row (Db) 12   12      
*S17 Shoulders Press (Db) 12   12      
TRAPEZIUS S21 Shrugs (Db) 15   12      
TRICEPS S22 One Arm Tri. Extension 15   12   12  
ABDOMINALS S37 Twisted Crunches Fatigue   Fatigue      
*S39 Seated Leg Lifts Fatigue   Fatigue      

 

WEEK 8 WORKOUT 2

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S10 Leg Extension with rubberband 15   12   12  
S48 Seated Calf Raises 12   12   12  
CALVES S8 Standing Calf raises (Db) 15   15      
BACK S15 Back extension lying on stomach 12   12      
*S13 One arm row 12   12      
BICEPS S25 Bicep curls (Db) 12   10   12  
FOREARMS *S27 Wrist Curls (Db) 20   15   12  
ABDOMINALS S36 Crunches Fatigue   Fatigue   Fatigue  

 

WEEK 9 WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S31 Bench Press (Bb) 15   12      
S32 Incline Bench Press (Bb) 10   10      
SHOULDERS S19 Lateral Raise (Db) 12   10   12  
TRAPEZIUS *S21 Shrugs (Db) 15   15      
TRICEPS S23 Kickbacks (Db) 12   12      
*S49 Tricep Extension (Cable) 12   10      
ABDOMINALS S38 Pelvic Raises Fatigue   Fatigue   Fatigue  

 

WEEK 9 WORKOUT 2

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S4 Lunge (Db) 15   12   10  
S43 Lying Leg Curl 12   10   12  
CALVES S48 Seated Calf Raises 20   15   15  
BACK S14 Front lat machine pulldown 15   12   10  
BICEPS S44 Concentration Curl 12   10   12  
FOREARMS S28 Reverse wrist curls (Db) 15   12      
ABDOMINALS S39 Seated leg lifts Fatigue   Fatigue      

 

WEEK 10 WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S29 Bench Press (Db) 15   12   12  
SHOULDERS S17 Shoulder Press (Db) 12   10      
*S20 Upright Row (Db) 10   10      
TRAPEZIUS S21 Dumbbell Shrugs 15   12      
TRICEPS S22 One arm Dumbbell Triceps Extension. 12   12   12  
ABDOMINALS S37 Twisted Crunches Fatigue   Fatigue   Fatigue  
*S39 Seated leg lifts Fatigue   Fatigue      

 

WEEK 10 WORKOUT 2

MUSCLE GROUP EX#   SET 1 SET 2 SET 3
EXERCISE NAME REPS LBS REPS LBS REPS
LEGS S11 Lying leg curls with rubberband 15   12    
S47 Leg Extension 15   12    
CALVES S8 Standing Calf raises (Db) 15   15    
BACK S13 One arm row 12   10    
*S16 Hyperextensions reserved 12   12    
BICEPS S45 Cable Curl 12   12   12
FOREARMS *S27 Dumbbell wrist curls 15   15    
ABDOMINALS 36 Crunches Fatigue   Fatigue   Fatigue

 

WEEK 11 WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
S53 Dips 12   12      
SHOULDERS S19 Lateral Raise (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 15   15      
TRICEPS S22 One arm Dumbbell Triceps Extension. 12   10      
S23 Kick backs (Db) 12   10      
ABDOMINALS S42 Pelvic lifts Fatigue   Fatigue   Fatigue  

 

WEEK 11 WORKOUT 2

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3 Squats (Db) 15   12   10  
S4 Lunge (Db) 12   12   10  
CALVES *S7 Standing calf raises 20   20      
BACK S14 Front lat machine pulldown 12   12   12  
BICEPS S25 Bicep curls (Db) 12   10      
S51 Hammer Curls 10   10      
FOREARMS S28 Reverse wrist curls (Db) 15   12      
ABDOMINALS S37 Twisted Crunches Fatigue   Fatigue      

 

WEEK 12 WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S32 Bench Press (Bb) 15   12   12  
SHOULDERS S17 Shoulder Press (Db) 12   10      
*S20 Upright Row (Db) 10   10      
TRAPEZIUS S21 Dumbbell Shrugs 15   12   15  
TRICEPS S23 Kick backs (Db) 15   12   12  
ABDOMINALS S36 Crunches Fatigue   Fatigue      
*S39 Seated leg lifts Fatigue   Fatigue      

 

WEEK 12 WORKOUT 2

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S4 Lunge (Db) 15   12   10  
S5 Stiff-leg dead lifts (Db) 10   10   10  
S43 Lying Leg Curl 12   10      
*S47 Leg Extension 12   10      
CALVES S7 Standing calf raises 15   15   15  
BACK S14 Front lat machine pulldown 12   10   10  
S15 Back extension lying on stomach 12   12      
BICEPS S25 Bicep curls (Db) 12   10   12  
FOREARMS S27 Dumbbell wrist curls 15   15      
ABDOMINALS *S36 Crunches Fatigue   Fatigue   Fatigue