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FULL BODY |
BEGINNER
PROGRAMME
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WORKING YOUR WHOLE BODY
in one workout is perfect for beginners and people on
the go. If you only have a couple of hours per week to
dedicate to your training, a wholebody programme like this
one can keep you fit.
>> This
programme is a mix of machine and free-weight (barbell and
dumbbell) exercises. While machines offer a lot of benefits
to beginners because of their safety and the controlled
movement patterns, it’s also important to get your body
accustomed to free weights. Doing a little of each is a good
bet for faster advancement.
>> Don’t forget to breathe!
Advanced bodybuilders and strength-training athletes learn
to adjust their breathing patterns on exercises depending on
the particular move, but beginners should simply follow this
rule: breathe out as you pass the most difficult part of the
move, breathe in as you return to the start.
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#1 |
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EXERCISE |
SETS
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REPS
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Leg Press or Split Squat
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2
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12–15
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Hammer-Strength Incline
Machine Press (or)
Incline DB Press* |
2 |
12–15 |
| Machine Row |
2 |
12–15 |
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Seated Machine Press** |
2 |
12–15 |
| Barbell Preacher
Curl |
2 |
12–15 |
Seated Overhead
DB Extension |
2 |
12–15 |
| Seated Calf Raise |
2 |
12–15 |
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Supported Crunch*** |
2 |
12–15 |
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LEG PRESS
See description on "Legs
: Advanced Routine Shawn Ray".
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SPLIT SQUAT
START: At the
beginning, use just your body weight so you learn
the movement. Stand with both feet together, then
take a giant step forward with your right leg. Your
left heel will lift off the floor.
MOVE: Drop
your body downward by bending your right knee and
lowering your left knee toward the floor. Reverse
the motion and press back up into a standing split
squat. Complete all reps for one side, then switch
to the other.
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HAMMERSTRENGTH
INCLINE
MACHINE PRESS
See description on "Chest
: Advanced Routine : Dexter Jackson".
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MACHINE ROW
START: Sit with your
chest against the support pad and take an overhand or hammer
grip on the handles.
MOVE: Keeping your
chest lifted, maintain the natural curve in your low back as
you squeeze your shoulder blades together and pull the
handles toward your sides. Slowly lower the weight and
repeat. As on all machine moves, don’t allow the weight
stack to touch down between reps.
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 BARBELL
PREACHER
CURL
START:
Set the seat height so that when you sit down, the arm rest
is slightly below shoulder level. Take an underhand grip on
a barbell and place the backs of your upper arms firmly
against the pad.
MOVE: Slowly curl
your arms and raise the weight to a point where your elbows
are just a bit beyond 90 degrees. Flex at the top of the
movement, then slowly lower the weight.
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SEATED
CALF RAISE
START: Sit in the machine and place the
balls of your feet on the platform so that your
heels hang off the edge.
MOVE: Raise
your heels as high as possible and release the
safety bar. Lower your heels as far as you can, then
reverse the motion and raise your heels as high as
possible.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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