The beginners schedule is for developing form and technique. During this phase the emphasis is on low intensity and moderate intensity exercises. This is also the phase where protein intake should be gradually increased. The individual gets a fair idea of the technique of performing the various exercises. It also allows time for the tendons and joints to adjust to the new form of stress.
Workout schedule, 3 alternate days in a week, after 10 minutes of warm up exercises. Perform 1 set each of 12 repetitions, using a weight which you cannot lift more than 12 times.
1. Leg Extension
2. Leg Curl
3. Leg Press
4. Lats Pulldown
5. Chest Press / Pec Dec
6. Overhead shoulder press
7. Biceps Curls
8. Triceps Pushdown or Extension
9. Abs Crunches
- Cardio exercises for 15 minutes after the weight training schedule is completed.
- Remember to cool down and stretch before you leave the Gymnasium.
We recommend the Muscle Toning Exercises for a period of 6 weeks after which you can start with the schedule given in Muscle Building Exercises for Beginners