Beginner Workout - Week 1

Name:

Warm-Up

Copyright 2003 TheTrainingStationInc.com

Dates.

Lower-body
1 set of 15 repetitions on each
exercise
Beginner Workout Week 1
Quadriceps:
Universal Leg
Extensions

Hamstrings:
Universal Leg Curls

Quad/Hams/Glutes:
Leg Press

sled=75 lbs

Calves:
Calf Raises on Leg
Press

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Upper-Body
1 set of 15 repetitions on each
exercise Beginner Workout Week 1
Chest:
Incline Dumbbell Press

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Back:
Pulldowns
in front with straight handle

Shoulders:
Seated Dumbbell Press

Biceps:
Standing Dumbbell
Curls

Triceps:
Pushdowns
with-straight handle

Traps:
Standing Dumbbell
Shrugs

Lower-Back:
Hyper-Extensions

Abs:
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Ab Roller

Cool Down/Cardio

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Beginner Workout Week 1

Beginner Workout - Week 2

Name:
Warm-Up
Lower-body

Copyright 2003 TheTrainingStationInc.com

Dates.

2 sets of 15 repetitions on each exercise

Beginner Workout Week 2

Quadriceps:
Leg Extensions

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Hamstrings:
Leg Curls

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Quad/Hams/Glutes:
Smith Machine Squats

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Calves:.
Calf Raises on Smith
Machine

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Upper-Body

1 set of 15 repetitions on each exercise

Beginner Workout Week 2

Chest:.
Flat Barbell Press

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Back:.
Seated Cable Rows -V
handle

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Shoulders:
Dumbbell Side Raises

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Biceps:
Standing Barbell Curls

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Triceps:
Pushdowns -Rope
handle

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Traps:
Standing Barbell Shrugs

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Lower-Back:
ab/BACK Machine

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Abs:
AB/back Machine

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Cool Down/Cardio

Beginner Workout - Week 3

Name:

Warm-Up

Copyright 2003 TheTrainingStationInc.com

Dates.

Lower-body
2 sets of 15 repetitions on each
exercise
Beginner Workout Week 3
Quadriceps:
Free Weight Leg
Extensions

Hamstrings:
Free Weight Leg Curls

Quad/Hams/Glutes:
Trotter Leg Press

Calves:
Calf Raises on Trotter Leg
Press

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Upper-Body
2 sets of 15 repetitions on each
exercise
Beginner Workout Week 3
Chest:
Incline Smith Machine
Press

Back:
Wide Grip Leverage
Rows

Shoulders:
Dumbbell Front Raises

Biceps:
Preacher Curls -EZ curl
bar

Triceps:
Skull Crushers -EZ curl
bar

Traps:
Close Grip

Barbell Upright

Rows

Lower-Back:
Hyper-Extensions

Abs:
Ab Roller

Cool Down/Cardio

Warm-Up

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Beginner Workout - Week 4

Name:

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Copyright 2003 TheTrainingStationInc.com

Dates.

Lower-body
3 sets of 15 repetitions on each
exercise
Beginner Workout Week 4
Hamstrings:
Stiff Leg Deadlits

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Quad/Hams/Glutes:
Hack Squats

Calves:
Seated Raises

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Upper-Body
2 sets of 15 repetitions on each
exercise
Beginner Workout Week 4
Chest:.
Flat Dumbbell Press

Back:
Pulldowns -in front -V
handle

Shoulders:
Wide Grip Barbell

Upright

Rows

Biceps:.
Cable Curls - EZ curl
handle

Triceps:
Seated Overhead
Extensions -EZ curl bar

Traps:.
Smith Machine Shrugs

Lower-Back:
ab/BACK Machine

Abs:
AB/back Machine

Cool Down/Cardio

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Beginner Workout - Week 5

Name:
Warm-Up

Lower-body

Quadriceps:
Universal Leg Extensions

Hamstrings:
Leg Curls

Quad/Hams/Glutes:
Barbell Squats

Calves:
Calf Raises on Universal
Machine
Upper-Body

Chest:
Decline Barbell Press

Back:
Dumbbell Rows

Shoulders:
Seated Front Barbell Press

Biceps:
Incline Dumbbell Curls

Copyright 2003 TheTrainingStationInc.com

Dates.

3 set of 15 repetitions on each exercise

Beginner Workout Week 5

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3 set of 15 repetitions on each exercise

Beginner Workout Week 5

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Triceps:..
Dumbbell Crossface

Traps:.

Universal Machine Shrugs

Lower-Back:.

Hyper-Extensions

Abs:
Ab Roller

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Cool Down/Cardio

Beginner Workout - Week 6

Name:

Warm-Up

Copyright 2003 TheTrainingStationInc.com

Dates.

Lower-body
5 sets of 15 repetitions on each
exercise
Beginner Workout Week 6

Quad/Hams/Glutes:
Front Hack Squats

Calves:
Free Standing Calf
Raises

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Upper-Body
3 set of 15 repetitions on each
exercise
Beginner Workout Week 6
Chest:
"Futron" Incline Barbell
Press

Back:
Bent Over Barbell
Rows
Overhand Grip

Shoulders:
Barbell Front Raises

Biceps:
Standing EZ Curls
w/EZ curl bar

Triceps:
Close Grip Barbell
Press
shoulder wide grip

Traps:
Close Grip Smith
Machine
Upright Rows

Lower-Back:
ab/BACK Machine

Abs:
AB/back Machine

Cool Down/Cardio

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Beginner Workout Week 6