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Simple Beg

This document outlines a 3 day per week beginner strength training routine. It involves doing 3 workouts - heavy, medium, and light - each week with the same 7 exercises: squats, bench presses, bent over rows, overhead presses, stiff leg deadlifts, bicep curls, and calf raises. The routine increases the rep range each week from 8 reps to 12 reps over 5 weeks before increasing the weight load.

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Josh Cn
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92 views2 pages

Simple Beg

This document outlines a 3 day per week beginner strength training routine. It involves doing 3 workouts - heavy, medium, and light - each week with the same 7 exercises: squats, bench presses, bent over rows, overhead presses, stiff leg deadlifts, bicep curls, and calf raises. The routine increases the rep range each week from 8 reps to 12 reps over 5 weeks before increasing the weight load.

Uploaded by

Josh Cn
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Workout 1

warm up

warm up

set 1

set 2

Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises
Workout 2 warm up warm up set 1 set 2

Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises
Workout 3 warm up warm up set 1 set 2

Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises
__8 reps __9reps __10reps __11reps __12 reps

A Simple beginner's Routine You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight. Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light. These are the seven exercises you will be starting with. Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises You will be running this program on a five week cycle as follows: The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week do all 4 sets for 11 reps. The fifth week do all 4 sets for 12 reps. If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets. Do some cardio and abs work on non weight training days.

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