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Beginner Free Weight Exercise Programme
Warm-up
Five-to-seven minutes on cardio-respiratory equipment followed by gentle static stretching of all your major muscle groups
(Two x 15 seconds).
Cardio-Respiratory Training
- Frequency: Two-to-three times per week
- Intensity: 50-70% of your predicted maximum heart rate (220-age)
- Duration: 20 minutes
- Equipment: Cycling, treadmill, walking, cross-trainer, rowing, elliptical trainer
- Method: Steady pace (manual mode)
Free Weight Programme (load=60% of maximum)
| Body Weight Squats |
Reverse Lat-Pull Down |
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| Horizontal/Incline Leg Press |
Incline Seated Chest Press Machine |
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| Seated Bench Press Machine |
Hamstring Curl |
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| Shoulder Press Machine or Dumbbell |
Standing Cable Bicep Curl |
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| Standing Calf Raise |
Standing Triceps Push-down |
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| Abdominal Crunch |
Diagonal Crunch |
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| Resistance Exercise |
Sets |
Reps |
Load |
| Body Weight Squats |
2-3 |
12-15 |
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| Reverse Lat-Pull Down |
2-3 |
12-15 |
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| Horizontal/Incline Leg Press |
2-3 |
12-15 |
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| Incline Seated Chest Press Machine |
2-3 |
12-15 |
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| Seated Bench Press Machine |
2-3 |
12-15 |
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| Hamstring Curl |
2-3 |
12-15 |
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| Shoulder Press Machine or Dumbbell |
2-3 |
12-15 |
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| Standing Cable Bicep Curl |
2-3 |
12-15 |
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| Standing Calf Raise |
2-3 |
12-15 |
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| Standing Triceps Push-down |
2-3 |
12-15 |
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| Abdominal Crunch |
2-3 |
12-15 |
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| Diagonal Crunch |
2-3 |
12-15 |
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