
This workout program is designed for an individual who has little to no prior experience in weight training. This program will help your body develop muscle and endurance without causing extreme soreness or stressing your body. Stick with this program for 8-12 weeks or until you feel you are ready for the next program.
Keep reps between 4-7 strength and definition or 8-15 for size
Bench press: 2 sets 4-7 or 8-10 reps
Decline Butterfly Press: 2 sets 4-7 or 8-10 reps
Incline Butterfly Press: 2 sets 4-7 or 8-10 reps
Abs: 3-6 sets
1. Cable Crunch: 8-10 or 15-20 reps
2. Hanging Knee Raises 8-10 or 15-30 reps
3. Flat Leg Raises 8-10 or 15-30 reps
4. Bicycle Kicks: 20-30 reps
Back
Deadlifts: 2 sets 4-7 or 8-10 reps
Barbell Row: 2 sets 4-7 or 8-10 reps
Dumbbell Row: 2 sets 4-7 or 8-10 reps
Seated Cable Row: 3 sets 4-7 or 8-10 reps
Calves:
Seated or Standing Calve Raises: (toes facing forward) 3 sets 4-7 or 8-12 reps
Seated or Standing Calve Raises: (toes facing inward) 3 sets 4-7 or 8-12 reps
Seated or Standing Calve Raises: (toes facing outward) 3 sets 4-7 or 8-12 reps
Shoulder Press: 2 sets 4-7 or 8-10 reps
Front Lateral Raises: 2 sets 4-7 or 8-10 reps
Side Lateral Raises: 2 sets 4-7 or 8-10 reps
Barbell Upright Row: 2 sets 4-7 or 8-10 reps
Abs: 3-6 sets
1. Cable Crunch: 8-10 or 15-20 reps
2. Hanging Knee Raises 8-10 or 15-30 reps
3. Flat Leg Raises 8-10 or 15-30 reps
4. Bicycle Kicks: 20-30 reps
2. Overhead Tricep Extension: 2 sets 4-7 or 8-10 reps
1. Dumbbell Alternate Curls: 2 sets 4-7 or 8-10 reps
2. Barbell Tricep Extension: 2 sets 4-6 or 8-10 reps
1. Dumbbell Hammer Curls: 2 sets 4-6 or 8-10 reps
2. Cable Pushdown: 2 sets 4-6 or 8-10 reps
Dumbbell Lunges: 3 sets 4-6 or 8-10 reps
Romanian Deadlifts: 3 sets 4-6 or 8-10 reps
Seated or Standing Calve Raises: (toes facing forward) 3 sets 4-7 or 8-12 reps
Seated or Standing Calve Raises: (toes facing inward) 3 sets 4-7 or 8-12 reps
Seated or Standing Calve Raises: (toes facing outward) 3 sets 4-7 or 8-12 reps
Abs: 3-6 sets
1. Cable Crunch: 8-10 or 15-20 reps
2. Hanging Knee Raises 8-10 or 15-30 reps
3. Flat Leg Raises 8-10 or 15-30 reps
4. Bicycle Kicks: 20-30 reps
Warm up set 1: 6 reps Warm up set 2: 4 reps Warm up set 3: 2 reps
Warming Up For Mass (8-15 reps)
Warm up set 1: 6 reps Warm up set 2: 4 reps