Training

Basic Training – 9 Weeks to a Better You!

Sharing is caring!

The starting routine for a lot of people is a sticking point. In an effort to eliminate confusion here is a very 9 weeks basic trainingstraightforward 9 week program. The design is for someone (male or female) who is rather new to working out. The program will be challenging to your body and help build up your level of strength, fitness, and endurance.

Program Basics

This set-up is based on a 3 day program which is perfect from Monday/Wednesday/Friday. You should be out of the gym in about 90 minutes. There is an assumption that you have access to a gym with standard equipment. For each exercise warm up with a lighter weight for a set or two and then push yourself on the 3rd set striving to lift as much weight as you can, with proper form, for the target repetitions. If you are unsure on form ask someone that works at the gym.

Cardio –

Each session should start with 30-45 minutes of cardio. Strive to do a different option each session. One day use the exercise cycle, the next stair-climbing, etc. If you have the desire you can also walk, run, or bike to the gym as long as you are doing 30-45 minutes of cardio before you start the workout.

Diet –

If you don’t learn how to eat in a healthy manner there is no workout program available to make you look the way you want to. A good diet goes hand in hand with a good body. Take some time to read the various diet and nutrition articles here to get a good idea of what you should be eating.

Monday –

  • Leg Press – 3 Sets of 8 Repetitions
  • Hamstring Curls – 3 Sets of 10 Repetitions
  • Standing Calf Raises – 3 Sets of 12 Repetitions
  • Machine Bench Press – 3 Sets of 8 Repetitions
  • Upright Front Row – 3 Sets of 8 Repetitions
  • Lateral Pulldowns – 3 Sets of 8 Repetitions
  • Barbell Curls – 3 Sets of 8 Repetitions
  • Cable Triceps Extensions – 3 Sets of 8 Repetitions
  • Ab Crunch Machine – 2 Sets to exhaustion

Wednesday –

  • Leg Extensions – 3 Sets of 8 Repetitions
  • Lower Back Hyperextensions – 3 Sets of 10 Repetitions
  • Seated Calf Raises – 3 Sets of 12 Repetitions
  • Machine Chest Flyes – 3 Sets of 8 Repetitions
  • Dumbbell Lateral Raises – 3 Sets of 8 Repetitions
  • Machine Rows – 3 Sets of 8 Repetitions
  • Dumbbell Curls – 3 Sets of 8 Repetitions
  • Rope Triceps Pushdowns – 3 Sets of 8 Repetitions
  • Ab Leg Raises – 2 Sets to exhaustion

Friday –

  • Dumbbell Lunges – 3 Sets of 8 Repetitions
  • Dumbbell Squats – 3 Sets of 8 Repetitions
  • Dumbbell Incline Press – 3 Sets of 8 Repetitions
  • Dumbbell Shoulder Press – 3 Sets of 8 Repetitions
  • Dips – 3 Sets of 8 Repetitions
  • Machine Pulldowns – 3 Sets of 8 Repetitions
  • Machine Preacher Curls – 3 Sets of 8 Repetitions
  • Floor Crunches – 2 Sets to exhaustion

Exercises –

These are all basic exercises that will get your body used to the motions. Most can be done with free-weights, but for a beginner it is smarter to use machines in the beginning to lessen the chance of mistakes or injuries. After following this program for 9 weeks your body will be ready to branch out to something more difficult and you should have the confidence and knowledge base to tackle the next step in your fitness goal.

Sharing is caring!