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WEIGHT TRAINING – BEGINNER

2-DAY SPLIT

Reps: The number of times the exercise movement is performed in one set.
Warm-Up Set: Set performed with lighter weight for specified number of reps.
Working Set: Set performed at maximum weight for specified number of reps.

Rest about 60 – 90 seconds between each set
All sets for an exercise should be performed before moving to the next exercise.
Training is to be conducted 3-4 times per week alternating Workout A and Workout B.

Workout/Bodypart Exercised	Exercises	Warm-Up Sets	Working Sets	Average Reps Per Set
Workout A
Chest	Flat Bench Barbell or Dumbbell Press	3	2	8-10
	Incline Bench Barbell or Dumbbell Press	1	2	8-10
Back	Chins or Pulldowns	2	2	8-10
	Low Pulley Rows or Bent Over Rows	1	2	8-10
Shoulders	Seated Barbell or Dumbbell Press	1	2	8-10
	Bent over dumbbell raises	1	2	8-10
Workout B
Legs	Squats or Leg Press	5 minutes on the stationery bike & 3 warm-up sets	2	8-10
	Leg Curls or Stiff Legged Deadlifts	1	2	8-10
	Standing Calf Raises	1	2	12-15
Biceps	Barbell or Dumbbell Curls	2	2	10-12
Triceps	Lying Triceps Extensions or Close Grip Barbell Bench Press	2	2	10-12
Abs	Crunches	1	2	15-20