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MARC 12 Week Full Body Workout Guide

This 12-week beginner workout routine is designed to introduce gym equipment and basic exercises. It includes 3 sessions per week focusing on total body circuits for the first 6 weeks, then splits upper and lower body over the final 6 weeks with increased intensity. Exercises target major muscle groups using machines, free weights, body weight and cables. Sets and reps gradually increase over 12 weeks to build strength for beginners.

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81 views

MARC 12 Week Full Body Workout Guide

This 12-week beginner workout routine is designed to introduce gym equipment and basic exercises. It includes 3 sessions per week focusing on total body circuits for the first 6 weeks, then splits upper and lower body over the final 6 weeks with increased intensity. Exercises target major muscle groups using machines, free weights, body weight and cables. Sets and reps gradually increase over 12 weeks to build strength for beginners.

Uploaded by

ali noor
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Dower St

12 Week
Mandurah
Forum

Mandurah Bypass Rd
Pinjarra Rd

Full Body

Coolibah Av
Mandurah
Aquatic and

Workout
Recreation

Ce m
Centre

et
er
yR
d
Routine for
Mandurah Aquatic and Recreation Centre Beginners
303 Pinjarra Road, Mandurah | Phone: 9550 3600

A 12-week smart start for beginner workout routine


designed to introduce you to a range of gym
equipment and basic exercises in under 60 minutes.

Main Goal: Build Strength

Days Per Week: 3 Days

Training Level: Beginners


Machines, Free Weights,
Equipment:
Body Weight and Cables
Program Duration: 12 weeks
mandurah.wa.gov.au
Exercise length: 45min- 60min [email protected]
Weeks 1-3: Weeks 7-12:
Total Body Circuit Workout Upper/Lower Split with Increased Intensity
During the first three weeks, do each exercise for Alternate between the following 2 exercise routines
one set of 15 reps. Rest 60-90 seconds between sets. for three non-consecutive days per week (i.e.
M/W/F). Rest 60-90 seconds between sets.
Exercises Sets Reps

90 Degree Leg Press 1 15


Workout 1: Upper Body

Seated Leg Curl 1 15 Exercises Sets Reps

Chest Press 1 15 Flat Dumbbell Press 2 10-12

Seated Low Row 1 15 Machine Pec Fly 1 10-12

Seated Machine Shoulder 1 15 Dumbbell Bent Over Row 2 10-12

Cable Tricep Pushdowns 1 15 Lat Pulldown 1 10-12

Cable Bicep Curls 1 15 Seated Dumbbell Shoulder Press 2 10-12

Back Extensions 1 15 Seated Dumbbell Lateral Raises 1 10-12

Calf Raises 1 15 Assisted Dips 2 10-12

Crunches 1 15 Standing Barbell Bicep Curls 2 10-12

Palloff Press 2 10-12


Weeks 4-6:
Total Body Circuit Workout Workout 2: Lower Body
Use a slightly heavier weight than you used in weeks Exercises Sets Reps
1-3. Rest 60-90 seconds between sets.
Smith Machine Squats 2 10-12
Exercises Sets Reps
45 Leg Press 2 10-12
45 degree leg press 2 12
Standing Leg Curls 2 10-12
Standing Leg Curl 2 12
Leg Extensions 2 10-12
Plate Loaded Incline Press 2 12
Calf Raises 2 10-12
Lat Pulldown 2 12
Crunches 2 10-12
Plated Loaded Should Press 2 12
Planks 2 30 sec
Bench Dips 2 12

Plate Loaded Preacher Curl 2 12

Back Extensions 2 12

Standing Calf Raises 2 12

Cable Crunch 2 12

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