Training

The Beginner’s Guide to Workouts for Each Body Part

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After you have been in the gym for awhile and get tired of the doing the very basic, introductory workout program either the gym provided or you found, it is time to spread your wings a little bit. With that in mind we are providing some great workouts to meet your needs. They are still on the beginner track but are also geared towards the working moms who have a limited amount of time and specific shape goals for their body.

Sets and Reps

You should be increasing weights on your sets so the last set is done with as much weight as you can handle for the listed number of repetitions. Each rep should be done slowly and smoothly allowing you to focus on form and feeling the muscles contract.

Schedule

In the more advanced beginner phase you can begin to experiment with splitting your routine. A common option is doing upper body on one day and lower on another. Other times you can split your routine with Chest/shoulders/triceps on one day, Back/biceps/abs on another, and Legs on the last day. Rest days are taken as needed according to muscle soreness and energy levels. When in doubt, take an extra day off.

Chest

  • Incline Hammer Press – 3 sets for 10 to 12 repetitions (or whatever machine style is available)
  • Chest Fly Machine – 2 sets for 10 to 12 repetitions
  • Flat Bench Dumbbell Press – 2 sets for 10 to 12 repetitionsthe beginnes guide to workouts for each body part

Shoulders

  • Dumbbell Side Laterals – 3 sets for 10 to 12 repetitions
  • Dumbbell Front Row – 3 sets for 10 to 12 repetitions
  • Machine Rear Laterals – 2 sets for 10 to 12 repetitions

Back

  • Wide Grip Lateral Pulldowns – 3 sets for 10 to 12 repetitions
  • Machine Rows (narrow grip) – 2 sets for 10 to 12 repetitions
  • Lower Back Machine – 2 sets for 10 to 12 repetitions

Biceps

  • Alternating Dumbbell Curls – 2 sets for 10 to 12 repetitions
  • Preacher Machine Curls – 2 sets for 10 to 12 repetitions

Triceps

  • Machine Dips or Bench Dips – 2 sets for 10 to 12 repetitions
  • Triceps Pressdowns with Rope Attachment – 2 sets for 10 to 12 repetitions

Abdominals

  • Machine Crunches – 3 sets for 25 to 35 repetitions
  • Leg Raises – 3 sets for 25 to 35 repetitions
  • Planks – 1 to exhaustion

Quadriceps

  • Leg Press Machine – 3 sets for 10 to 12 repetitions
  • Dumbbell Lunges – 2 sets for 10 to 12 repetitions
  • Leg Extensions – 2 sets for 10 to 12 repetitions

Hamstrings

  • Lying Hamstring Curls – 3 sets for 10 to 12 repetitions
  • Dumbbell Stiff-Legged Deadlifts – 2 sets for 10 to 12 repetitions

Calves

  • Seated Calf Raises – 3 sets for 12 to 15 repetitions
  • Standing Calf Raises – 3 sets for 12 to 15 repetitions

For any of the exercises if you are unsure how to do them, you can research them further on this site. You can also easily ask any of the trainers at your gym for a simple instruction on the technique. Most trainers are happy to help in that regard even if you aren’t paying them for their service. This program is designed around using the best exercises that hit many of the trouble spots for women.

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