In the early stages of weight training, your progress will seem rapid. This is due to the adaptation of the muscles to the movement patterns of the exercises and not so much to any significant increase in muscular strength. So don't be surprised if your progress is rapid in the first couple of weeks. Stay on this beginner plan for 8 weeks and then move up to the intermediate workout plan. At this stage let us also consider "Nutritional requirements" so all this hard work is not for nothing other than a little improvement to the cardio vascular department "Protein" ! I personally have not witnessed anyone ( male ) gain increased muscle size on less than 300 gms of protein a day and i find it better not to eat Carbohydrates in any great amount rather than try to burn of excess body fat through exercise . Have a body fat percentage analysis done and from the results your almost exact nutritional requirement can be worked out starting with protein at 2 grms per pound of lean tissue per day and what ever calories are left over ( that add up to what are required to maintain the desired body weight in question) can be divided up between carbohydrates and fat intake .

1. One exercise per muscle group
2. One set to start
3. Work out at least two days a week (Monday-Thursday or Tuesday-Saturday); three days a week is preferable (Monday-Wednesday-Friday or Tues-Thurs-Sat).

Your initial goal should be to feel the muscle work. Don't use too much weight. Pick an exercise that is easy to learn and SAFE. In the beginning you can work a larger number of muscle groups because you are not working them to total fatigue.


1. Allow no more than 90 minutes for each workout session
2. Work at only 50-80% of your maximum possible intensity.
Doing more reps at lower intensity helps build muscular endurance. Fewer reps at higher intensity builds muscular strength.
3. Movements should be slow and controlled. Concentrate on squeezing the muscle as you work it.
4. Focus on working large muscle groups (such as quadriceps, pectorals, etc.).
Warm up 5 to 10 minutes on cardio equipment and then stretch major muscle groups before lifting any weight. Use the following stretches, or substitute ones you like better for each muscle group.

Cool down 5 to 10 minutes on cardio and then stretch major muscles.

NECK- Lateral and anterior neck
BACK- Kneeling lower back and standing upper back
TRUNK- Standing trunk
SHOULDER- Behind-the-back rotator
PECTORALS- Seated pectorals
LEGS- Calf, vertical hamstring, seated two-leg quad, seated abductor, seated buttocks and hips
Cool down 5 to 10 minutes on cardio and then stretch major muscles.

NOTE: The workout plan contains the lifts you should perform and the number of repetitions in each set. Get help from a more experienced weight trainer to establish your starting weights.


These activities are listed from least to most taxing, but intensity and equipment familiarity will play a role.

Rowing machine
Stationary bike
Stepper machine

You should do 20-30 minutes a session, three days a week. Keep your heart rate between 60% and 70% of your maximum.
Your maximum heart rate is calculated by subtracting your age from 220. For example, if you are 29 years old, your maximum heart rate would be 220-29=191 beats/min."
Try a simple routine to start with use this as an example:

Sit-Up Crunch"
"Back Raises"
"Leg Press"
"Leg Extensions"
"Leg Curls"
"Standing Heel Raises"
"Lat Pull downs"
"Bent-Arm Fly"
"Seated Press"
"Triceps Press-Downs"
"Biceps Curls"
Use this as a guide: 1 set x 10 to 12 reps each until your muscles are a little more used to the training effect then move on to an intermediate type program.


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