Storm,

Try this program below:

_____________________________________

BEGINNER’S GYM PROGRAM

Day 1 & 4 (Mon & Thurs)
Chest:
DB/BB bench press – 5 sets of 12, 10, 8, 6, 12
SS
DB flys – 1 set of 12 reps

Shoulders:
Seated DB press – 5 sets of 12, 10, 8, 6, 12
SS
DB lateral raises – 1 set of 12 reps

Triceps:
Seated overhead DB extension – 5 sets of 12, 10, 8, 6, 12
SS
Tricep press down – 1 set of 12 reps

Abs:
Crunches – 3 sets of 15 or max
Hanging leg raises – 3 sets of 15 or max

Day 2 & 5 (Tues & Fri)
Biceps:
Seated alt DB curls – 5 sets of 12, 10, 8, 6, 12
SS
Standing EZ bar curls – 1 set of 12 reps

Back:
Lat pull down – 5 sets of 12, 10, 8, 6, 12
SS
T-Bar rows – 1 set of 12 reps

Legs:
Quads:
Leg press 5 sets of 12, 10, 8, 6, 12

Hamstrings:
Leg curls 5 sets of 12, 10, 8, 6, 12

Calves:
Standing calf raises 5 sets of 15, 12, 10, 8, 15


Cardio Program (20 mins)-Optional for later (Wed & Sat)

Cycling:

• Start on level 4 for two minutes
• Move up to level 5 minute 3
• “ “ “ 6 “ 4
• “ “ “ 7 “ 5
• “ “ “ 8 “ 6
• Back to level 5 minute 7
• Move up to level 6 minute 8
• Repeat this process another 3 times
• The last 2 minutes take it down to level 3 and ride relaxed for those two minutes
• This should give you a total of 20 minutes of cardio

___________________________________________________

Let me know what you think.

Keep well,

Conrad Booysen-Biokineticist