Training
 
Jason Cutler

So you want a training routine that will help you transform your body into a pile of rippling muscles do you, lol. Well, you have taken the first step to achieving that ... the desire to change who you are on the outside. Congrats. But before we get into routines, sets and reps, the very first thing you need to do is get a full physical from your physician. Now I know that you just cringed back into your chair but this is very important. There are so many things going on inside your body that you may not be aware of such as high blood-pressure which could be very dangerous if you were to undertake any from of strenuous activity such as exercising. So get yourself checked out and make it a yearly habit.

OK, so know that you have a clean bill of health from your doctor, we can get down to some serious training. If you are a beginner and have just joined a gym then, no doubt, you are going to feel self-conscious about how you look and what others are going to be thinking when you lift the 10 lb weights off the rack while others are lifting the fifties. Just put this thought into your head ... 'They were in the exact same spot as you are now and just look at how they turned out.' Now that we don't care what the other guys are thinking, we can concentrate on FORM. This is the most important part of any exercise you will undertake. Whether it is ten pounds or two-hundred pounds, if your form is not correct then you are wasting your time and leaving yourself open to serious injury.

As there are so many exercises, it would be very difficult to list the correct form here for every single one but I have explained a broad range of exercises on page seven in the Novice Section to at least get you started with an overall workout program. Click here to view them now. If you require more information on additional exercises and correct form then do a Google on it in the search box below.: (example: bench press "correct form") ... remember the quotes around correct form.

Just a reminder ... the correct training program will only produce results if used in combination with a balanced diet.

The following is a 2 month program. If you are not comfortable with certain exercises outlined in the routines below, then you can substitute others. Just make sure that you are getting a full workout of the specific muscle-groups. The first program eases you into a routine of 4 days per week separated with a day of rest every other day followed by a more intense 3 days on and one day off for the second month. The exercises are divided into sets and reps. You will see how the reps decrease in amount as you move on to the next set. This is because you will be adding extra weight as you go through each exercise. So for the bench press you would lift the first weight for 12 reps and then increase the weight for the next set and lift it 10 reps and so on. Take a rest between sets but not too long that your muscles cool down. Your total exercise routine should last no longer than an hour but take your time if you need it and get into your own groove. Concentrate on proper form at all times. Don't worry what other people will say if you use a low weight. You have to use what you are comfortable with. Lift or press the weight in a controlled manner. UP .. 1 .. 2 .. HOLD & CONTRACT .. 1 .. 2 .. DOWN .. 1 .. 2 . Make sure you keep yourself properly hydrated during your routine.

The Sports Authority

Shop for Men's Apparel at TheSportsAuthority.com

BEFORE YOU PICKUP ANY WEIGHTS ... make sure your muscles are warmed up by either cycling or running and stretching.

SORENESS in any muscle group is a sign of fatigue. As a beginner, you will experience this as your muscles are not used to being worked in this manner. This soreness will usually only last a day but if it persists then it is likely a sign of injury and should be seen to by a health professional. You should NEVER exercise any bodypart where soreness exists as this will only compound the problem.

 

 

Online Personal Training available through KIAN PHILLIPS ... click here for rates and services

 

Please note that the following exercise routines are presented with the understanding
that the user is familiar with basic weight training principles and following strict routines.

 

Training Program First Month

Training split 1 on, 1 off

Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/abs
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/abs
Day 8: Rest

Target
Day
 Exercise
Sets
Reps
Reps
Reps
Reps
Reps
                 
CHEST
1
 Bench press
5
12
10
8
6
4
    Incline bench press
4
12
10
8
6
  
    Dumbbell pullover
3
15
15
15
    
                 
SHOULDERS
1
 Military press
4
12
10
8
6
  
    Bent over laterals
4
12
10
8
6
  
                 
BICEPS
1
 EZ Preacher curls
4
12
10
8
6
  
    Alternate dumbbell curls
4
10
10
10
10
  
    Incline dumbbell curls
4
8
8
8
8
  
                 
TRICEPS
1
 Pulley pushdowns
4
12
10
10
8
  
    Lying french press
4
10
10
8
6
  
    Close grip bench press
4
10
10
8
6
  
                 
FOREARMS
1
 Wrist curls
3
15
15
15
    
                 
REST
2
              
                 
BACK
3
 Wide grip pull downs to the front
4
15
12
10
8
  
    T-bar rows or one arm dumbbell rows
4
10
10
8
8
  
    Pulley rows
4
15
12
10
8
  
    Barbell shrugs
3
10
10
8
    
                 
LEGS
3
 Squats
5
15
12
10
8
6
    Leg press
4
12
10
10
8
  
    Leg curls
4
12
10
8
8
  
                 
CALVES
3
 Standing calf raises
4
15
12
10
10
  
    Seated calf raises
4
15
12
10
10
  
                 
ABS
3
 Crunches            
                 
REST
4
              
                 
REPEAT days 1,3 for days 5,7

 

 

Training Program Second Month

Training split 3 on, 1 off

Day 1: Chest/arms
Day 2: Legs/abs
Day 3: Back/shoulders
Day 4: Rest
Day 5: Chest/arms
Day 6: Legs/abs
Day 7: Back/shoulders
Day 8: Rest

Target
Day
 Exercise
Sets
Reps
Reps
Reps
Reps
Reps
                 
CHEST
1
 Bench Press
5
12
10
8
6
4
    Incline Bench Press
4
12
10
8
6
  
    Decline bench press
4
10
8
8
6
  
                 
BICEPS
1
 Alternate dumbbell curls
4
10
8
6
5
  
    EZ barbell curls
4
10
10
10
10
  
    Incline dumbbell curls
4
8
8
8
6
  
                 
TRICEPS
1
 Pulley pushdowns
4
12
10
10
8
  
    Lying French press
4
10
10
8
6
  
    Close grip bench press
4
10
10
8
6
  
                 
FOREARMS
1
 Wrist curls
3
15
15
15
    
                 
LEGS
2
 Squats
5
15
12
10
8
6
    Leg press
4
12
10
10
8
  
    Leg extensions
4
12
12
12
10
  
    Leg curls
4
12
10
8
8
  
                 
CALVES
2
 Standing calf raises
4
15
12
10
10
  
    Seated calf raises
4
15
12
10
10
  
    Donkey calf raises
4
12
10
10
8
  
                 
ABS
2
 Crunches            
                 
BACK
3
 Wide grip pull downs to the front
4
15
12
10
8
  
    T-bar rows or dumbbell rows
4
10
10
10
8
  
                 
SHOULDERS
3
 Upright rows
4
12
10
8
6
  
    Bent over laterals
4
12
10
10
8
  
    Barbell shrugs
3
10
10
8
    
                 
REST
4
              
                 
REPEAT days 1,2,3 for days 5,6,7

 

 
   
All Material Copyright 2004
Previous Page Top of this page