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Randy Fitness

BEGINNER'S WORKOUT

Training Guidelines:

1) Warm up prior to each workout by doing 20 minutes on the stationary bike and light stretching of the muscles to be worked.

Day 1

Smith Machine Squats – 4 X 12

Leg Press – 4 X 12

Leg Extension – 4 X 12

Hammer Press – 4 X 12

Flat Bench Fly's – 4 X 12

Incline Bench Press – 4 X 12

Incline Fly's – 4 X 12

Dumbbell Pullovers – 4 X 12

Day 2

Chin-ups – 4 X 12

Behind the Neck Lat Pull downs – 4 X 12

Lat Pull downs to the Front – 4 X 12

Barbell Bent-over Rows – 4 X 12

Lying Leg Curl – 4 X 15

Standing Leg Curl – 4 X 15

Standing Calf Raises – 4 X 12

Seated Calf Raises – 4 X 12

Day 3

Shoulder Press – 4 X 12

Alternate Dumbbell Front Raise – 4 X 12

Barbell Upright Row – 4 X 12

Cable Lateral Raise – 4 X 12

Barbell Shrugs – 4 X 12

Barbell Curl superset with Triceps Pushdowns – 8X 12

Dumbbell Curl superset with Triceps Dips – 8 X 12

Crunches 3 X 25

Flutters 3 X 25

Leg raises 3 X 25

Randy's Fitness
60 Barondale  ·  Mississauga, On L4Z-3N8 416-274-8699
www.randyfitness.com  ·  randy@randyfitness.com
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