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Sample Routine - 3 days Equipment: Beginner

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Sample Routine - 3 days Equipment: Beginner

Post by Canuck Singh on Mon Mar 08, 2010 1:14 am

- Begin by warming up with some light cardio. When I mean light, I mean you just want to break a sweat at a moderate intensity. No static stretching, just get your body moving.

Here is a sample plan, of sets and reps included (Most exercises involve machines to begin with)
How many days can you dedicate to the gym?

-DAY 1
CHEST
Machine Bench Press x3 x6 to 8

Incline Machine or Bench Press x2 x6 to 8

Dips with Bodyweight assisting machine (Use machine and adjust weight accordingly) 2 6 to 8

TRICEPS
Cable Tricep Extensions (Lay back on bench) 2 6 to 8

Cable Pushdowns (Use straight bar on machine) 2 6 to 8

Curl Bar or DB Overhead Extensions (Standing) 1 6 to 8

BACK
Machine Rows (Back Straight throughout exercise) 2 6 to 8

Lat Pull Downs to FRONT OF FACE (Use machine, and wide bar) 2 6 to 8

DAY 2
LEGS
1/4 range Squats (Can use smith machine) 3 6 to 8

Leg Press (Use any machine similar) 2 6 to 8

Lunges – Step forward one foot, then back 1 8 to 10

Leg Curls (machine) 2 8 to 10

BICEPS
Curl Bar Curls (Use EZ curl bar) 2 6 to 8

Alternating Dumbbell Curls (Dumbell curls) 2 6 to 8

SHOULDERS
Seated Machine Press (Use bench with flat back) 3 6 to 8

Side Lateral Dumbbell Raises (Standing) 2 8 to 10

DAY 3
TRAPS
Barbell Shrugs (Can use Smith Machine [SM]) 3 8 to 10

CALVES
Standing Calf Raises (Heel must hang over an edge) 2 8 to 10

Single leg Calf Raises (Heel must hang then push) 2 8 to 10

FOREARMS
Barbell Wrist Curl (Seated on edge of bench) 2 8 to 10

Reverse Barbell Wrist Curl (reverse of above) 2 8 to 10

ABS
Crunches (regular sit ups) 2 12 ***No pressure on neck, head should be straight

Leg Raises (seated on edge of bench, raise legs) 2 12

* I have now modified this to a 3 day schedule
* Complete a 5 min warm up, the workout within 55minutes, and you have the option to do cardio after exercise or on your days off. Gradually ease into cardio
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