Beginners

 

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Beginners Fitness Phase ; 1,2 Days/Week

Free Sample
Week 1

Workout 1
Workout 2

For Members Only
Week 2 Workout 1
Workout 2		 Week 6 Workout 1
Workout 2		 Week 10 Workout 1
Workout 2
Week 3 Workout 1
Workout 2		 Week 7 Workout 1
Workout 2		 Week 11 Workout 1
Workout 2
Week 4 Workout 1
Workout 2		 Week 8 Workout 1
Workout 2		 Week 12 Workout 1
Workout 2
Week 5 Workout 1
Workout 2		 Week 9 Workout 1
Workout 2

 

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 Fatlgue
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 122
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