Beginner's Program

"would you help me with my program?" this is the most common favor or question i would receive from friends and acquaintances when they realize that they need to go to the gym. depending on who is asking, i would always give my first remark which would likely be, "are you sure?" perhaps this is always my reply because sometimes i doubt the sincerity of the person asking. most people i know who would want to go to the gym are "seasonal" gym goers. it means they would only be thinking of the gym after the christmas season and/or before summer. you would probably have an idea why.

allright, giving them the benefit of the doubt and after my discouraging speech and they still want to continue, i would provide them tips and maybe a program. i know they believe and trust me in offering my help so i would not discourage them further. however, inside my head, i am hoping that my effort would not go for a naught. here is a classic program for beginners.

do this exercises 3 times a week allowing one day rest in between.

warm up for 10 minutes either by stationary bike or treadmill.
stretch after the warm-up.

do the exercises at 3 sets with 12-10-8 reps.

don't compromise weight with right form and execution. test the weight first before proceeding to complete the set. start with a weight that is comfortable on you. it should not be too heavy or too light. the purpose of the beginner's program is to make sure you can do the reps in perfect form. focus on your routine. if you are not sure of the execution of a particular exercise, ask someone in the gym, either the instructor or someone who you think has the physique that you like, or you can always browse the videos available in the internet.

chest:

1. flat bench press with a bar
2. flat dumbbell flye

Shoulders:

3. seated military press with a bar

back:

4. lat pull-down
5. one-arm dumbbell row (do both arms)

biceps:

6. standing barbell curl
7. concentration curl

triceps:

8. tri-extention with dumbbell

legs:

9. squat

this routine could last for about 1 hour to one hour and a half. rest for 30-45 seconds in between sets and a minute in between exercises. you can also stretch the muscles you are using in between sets.

after completing your routine for the session, stretch again and cool down. rehydrate afterwards.

it is normal that you'll experience muscle aches after a day or two but don't excuse your self for the next day of gym. if you experience swelling, always apply cold compress.

if you have any further question, contact me.

good luck, newbie! :)