12 WEEKS WORKOUT
Training level: Beginner
Days Per Week: 2
If you have never trained with weights before,you need a routine to get your muscles prepared for
more serious training. It essential that you complete a full body routine (like the one in this article) for 12 week before starting a split routine.
Weeks 1-6 total body circuit workout complete the following on two non-consecutive days per week.
During the first three weeks, do each exercise for one set of 15 reps:during the last three weeks, do two sets of 12 reps
for body parts indicated (using a slightly heavier weight on all sets)
Weeks 7-12: split workout with increased intensity.
divide your body into two parts(upper and lower),increasing weight training days to three non consecutive days per week (i.e., monday ,Wednesday , Friday) .
Alternate between the two exercise routines. In the first week, you'll end up doing workout 2 twice etc.
Do sets and reps as indicated. rest 60-90 seconds between the sets. choose exercise alternates on occasion to work
the muscles a little differently .
Days Per Week: 2
If you have never trained with weights before,you need a routine to get your muscles prepared for
more serious training. It essential that you complete a full body routine (like the one in this article) for 12 week before starting a split routine.
Weeks 1-6 total body circuit workout complete the following on two non-consecutive days per week.
During the first three weeks, do each exercise for one set of 15 reps:during the last three weeks, do two sets of 12 reps
for body parts indicated (using a slightly heavier weight on all sets)
Weeks 7-12: split workout with increased intensity.
divide your body into two parts(upper and lower),increasing weight training days to three non consecutive days per week (i.e., monday ,Wednesday , Friday) .
Alternate between the two exercise routines. In the first week, you'll end up doing workout 2 twice etc.
Do sets and reps as indicated. rest 60-90 seconds between the sets. choose exercise alternates on occasion to work
the muscles a little differently .
WEEKS 1 AND 3
Exercise Sets Reps
LEG PRESS 1 15
STANDING LEG CURL 1 15
SEATED CABLE ROWS 1 15
BARBELL BENCH PRESS 1 15
SEATED DUMBBELL
PRESS 1 15
BARBELL SHRUG
BEHIND THE BACK 1 15
EZ BAR CURL 1 15
TRICEPS PUSH DOWN
V-BAR 1 15
HIPEREXTENSIONS 1 15
CALF PRESS LEG
PRESS MACHINE 1 15
PLAMS-UP BARBELL WRIST
CURL OVER A BENCH 1 15
ABDOMINAL'S 1 15 (Any Abdominal's Exercises)
******************************************************************************************************************************************************
WEEKS 4 AND 6
Exercise Sets Reps
LEG PRESS 2 12
STANDING LEG CURL 2 12
SEATED CABLE ROWS 2 12
BARBELL BENCH PRESS 2 12
SEATED DUMBBELL
PRESS 2 12
BARBELL SHRUG BEHIND
THE BACK 2 12
EZ BAR CURL 2 12
TRICEPS PUSH DOWN
V-BAR 2 12
HIPEREXTENSIONS 2 12
CALF PRESS LEG PRESS
MACHINE 2 12
PLAMS-UP BARBELL WRIST
CURL OVER A BENCH 2 12
ABDOMINALS 2 12
******************************************************************************************************************************************************
UPPER BODY
Exercise Sets Reps
BARBELL BENCH PRESS 2 10-12
BUTTERFLY 1 10-12
ONE-ARM DUMBBELL
ROW 2 10-12
SEATED CABLE ROWS 1 10-12
SEATED DUMBBELL
PRESS 2 10-12
POWER PARTIALS 1 10-12
BARBELL SHRUG BEHIND
THE BACK 2 10-12
TRICEPS PUSHDOWN
V-BAR 2 10-12
DUMBBELL ALTERNATE
BICEP CURL 2 10-12
PLAMS-UP BARBELL WRIST
CURL OVER A BENCH 2 10-12
************************************************************************************************************************************************************************
lOWER BODY
Exercise Sets Reps
HACK SQUAT 1 8-12
LEG EXTENSIONS 1 10-12
SEATED LEG CURL 1 10-12
ROMANIAN DEADLIFT 1 20-30
SEATED CALF RAISE 1 12-15
DECLINE CRUNCH 2 15-40
ELEVACIONES PIERNAS 2 15-30
************************************************************************************************************************************************************************
Exercise Sets Reps
LEG PRESS 1 15
STANDING LEG CURL 1 15
SEATED CABLE ROWS 1 15
BARBELL BENCH PRESS 1 15
SEATED DUMBBELL
PRESS 1 15
BARBELL SHRUG
BEHIND THE BACK 1 15
EZ BAR CURL 1 15
TRICEPS PUSH DOWN
V-BAR 1 15
HIPEREXTENSIONS 1 15
CALF PRESS LEG
PRESS MACHINE 1 15
PLAMS-UP BARBELL WRIST
CURL OVER A BENCH 1 15
ABDOMINAL'S 1 15 (Any Abdominal's Exercises)
******************************************************************************************************************************************************
WEEKS 4 AND 6
Exercise Sets Reps
LEG PRESS 2 12
STANDING LEG CURL 2 12
SEATED CABLE ROWS 2 12
BARBELL BENCH PRESS 2 12
SEATED DUMBBELL
PRESS 2 12
BARBELL SHRUG BEHIND
THE BACK 2 12
EZ BAR CURL 2 12
TRICEPS PUSH DOWN
V-BAR 2 12
HIPEREXTENSIONS 2 12
CALF PRESS LEG PRESS
MACHINE 2 12
PLAMS-UP BARBELL WRIST
CURL OVER A BENCH 2 12
ABDOMINALS 2 12
******************************************************************************************************************************************************
UPPER BODY
Exercise Sets Reps
BARBELL BENCH PRESS 2 10-12
BUTTERFLY 1 10-12
ONE-ARM DUMBBELL
ROW 2 10-12
SEATED CABLE ROWS 1 10-12
SEATED DUMBBELL
PRESS 2 10-12
POWER PARTIALS 1 10-12
BARBELL SHRUG BEHIND
THE BACK 2 10-12
TRICEPS PUSHDOWN
V-BAR 2 10-12
DUMBBELL ALTERNATE
BICEP CURL 2 10-12
PLAMS-UP BARBELL WRIST
CURL OVER A BENCH 2 10-12
************************************************************************************************************************************************************************
lOWER BODY
Exercise Sets Reps
HACK SQUAT 1 8-12
LEG EXTENSIONS 1 10-12
SEATED LEG CURL 1 10-12
ROMANIAN DEADLIFT 1 20-30
SEATED CALF RAISE 1 12-15
DECLINE CRUNCH 2 15-40
ELEVACIONES PIERNAS 2 15-30
************************************************************************************************************************************************************************