The method
Each day you will work out two body parts. Abs will also be worked out with each workout. Do not work out your abs two days back-to-back. You may change the order in which you perform these exercises, but I will outline how I do my base workout schedule.
Each exercise will be performed for 3 sets of 10 repetitions. This is a good set-up for beginners or those that have been out of the gym for a while.Try not to wait more that 1 minute between reps and no more than 2 minutes setting up and starting your next exercise. Do not allow yourself to cool down.
Day 1: Chest / Triceps / Abs
Warm-Up: Jog for 5-10 minutes on a treadmill, do 10 sit ups, and perform 3 sets of push-up for 5 repetitions (1 regular set, 1 close hand set, and 1 wide hand set).
Barbell Bench Press: 10/ 10/ 10 (3 sets of 10 repetitions)
Barbell Scull Crushers: 10/ 10/ 10 (3 sets of 10 repetitions)
Lying Leg Raise: 10/ 10/ 10 (3 sets of 10 repetitions)
Incline Dumbbell Press: 10/ 10/ 10 (3 sets of 10 repetitions)
Dumbbell Kick-backs: 10/ 10/ 10 (3 sets of 10 repetitions)
Ab Crunch: 10/ 10/ 10 (3 sets of 10 repetitions)
Cable Fly: 10/ 10/ 10 (3 sets of 10 repetitions)
Cable Triceps Extension: 10/ 10/ 10 (3 sets of 10 repetitions)
Side Leg Raise: 10/ 10/ 10 (3 sets of 10 repetitions)
Day 2: Back / Biceps / Abs
Warm-Up: Jog for 5-10 minutes on a treadmill, do 10 sit ups, and perform 3 sets of pull-up for 5 repetitions (1 regular set, 1 close hand set, and 1 reverse hand set).
Dead lift: 10/ 10/ 10 (3 sets of 10 repetitions)
Barbell Curl: 10/ 10/ 10 (3 sets of 10 repetitions)
Lying Leg Raise: 10/ 10/ 10 (3 sets of 10 repetitions)
Dumbbell Row: 10/ 10/ 10 (3 sets of 10 repetitions)
Dumbbell Hammer Curl: 10/ 10/ 10 (3 sets of 10 repetitions)
Ab Crunch: 10/ 10/ 10 (3 sets of 10 repetitions)
Cable Lat pull down: 10/ 10/ 10 (3 sets of 10 repetitions)
Concentration Curl: 10/ 10/ 10 (3 sets of 10 repetitions)
Side Leg Raise: 10/ 10/ 10 (3 sets of 10 repetitions)
Day 3: Legs / Shoulders / Abs
Warm-Up: Jog for 5-10 minutes on a treadmill, do 10 sit ups, and perform 10 repetitions each of weightless squats and weightless lunges.
Squat: 10/ 10/ 10 (3 sets of 10 repetitions)
Military Press: 10/ 10/ 10 (3 sets of 10 repetitions)
Lying leg Raise: 10/ 10/ 10 (3 sets of 10 repetitions)
Leg Extensions: 10/ 10/ 10 (3 sets of 10 repetitions)
Dumbbell Side raise: 10/ 10/ 10 (3 sets of 10 repetitions)
Ab Crunch: 10/ 10/ 10 (3 sets of 10 repetitions)
Leg Curls: 10/ 10/ 10 (3 sets of 10 repetitions)
Dumbbell front raise: 10/ 10/ 10 (3 sets of 10 repetitions)
Side Leg Raise: 10/ 10/ 10 (3 sets of 10 repetitions)
Standing Calf Raise: 10/ 10/ 10 (3 sets of 10 repetitions)
Try this workout for about a month or two. Once you feel comfortable with it it and start to feel your body getting stronger then you can move on to the 3-Day Intermediate Work-Out.
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