Workout Program

A good workout program will have you on your way to a higher fitness level. Go easy at first...

There are no awards given to the person that gets the worst case of muscle soreness after working out. This workout is good for beginners that have had a layoff or are just starting out again with a fitness program.

Do this workout program 2-3 times a week on alternate days and mix in some cardio work for 20 minutes 2-3 times a week and you'll be amazed by how fast you shape up and your overall fitness level improves.

Chest
Flat Barbell Bench Press - 2 sets x 12 reps
Flat Dumbbell Flyes - 1 set x 15 reps

Shoulders
Front Dumbbell Press - 2 sets x 12 reps

Triceps
Tricep Pushdowns - 2 sets x 12 reps

Back
Lat Pull-downs (to front) - 2 sets x 12 reps
Seated Cable Rows - 2 sets x 12 reps

Biceps
Barbell Curls - 2 sets x 8-12 reps

Thighs
Squats or Leg Presses - 2 sets x 12 reps
Leg Extensions - 2 sets x 8-12 reps

Hamstrings
Lying Leg Curl- 2 sets x 12 reps

Calves
Standing Calf Raises - 2 sets x 15 reps

Abs
Crunches - 2 sets x 20 reps

I know what you're thinking - this workout program looks pretty basic, right?

You are right, this is a basic routine, but it will have a dramatic effect on your overall fitness level if you stick to it.