
	The Beginners Workout The Beginers Work out program is scheduled for one day on and one day off followed by 2 days off. There are 2 weekly schedules here for this workout. You will be alternating between Core Training day and Arms and Legs Day. On week 1 you will be hitting your Core body parts twice a week and your Arms and Legs once per week. In week 2 you will switch so that you are hitting Arms and Legs twice a week and your Core group once per week. This program has been designed specifically for those that have been training for under a 6 months and know the basic wieghtlifting movements. Week 1 Moday - CoreTraining Day Flat Bench Presses - 3x10 Incline Dumbell Bench Presses -3x10 Pec Deck -3x10 Lat Pull Downs - 3X10 Seated Rows - 3x10 Bent-Over Barbell Rows - 3x10 Military Presses -3x10 Lat Raises - 3x10 Crunches - 3x20 Tuesday - Cardio Wednesday - Arms and Legs Day Leg Extensions - 3x12 Squats 3x12 Lying Leg Curls - 3x12 Standing Calf Raises - 3x12 Close Grip Bench Presses - 3x10 Tricep Puchdowns - 3x12 Campered Barbell Curl - 3x10 Concentration Curls - 3x10 Thursday - Cardio Friday - CoreTraining Day Flat Dumbell Bench Presses - 3x10 Incline Barbell Bench Presses -3x10 Pec Deck -3x10 Rope Pull Downs - 3X10 Seated Rows - 3x10 DeadLifts - 3x10 Seated Dumbell Presses -3x10 Front Raises - 3x10 Crunches - 3x20 Saturday - Cardio Sunday - Off Week 2 Moday - Arms and Legs Day Leg Extensions - 3x12 Squats 3x12 Lying Leg Curls - 3x12 Standing Calf Raises - 3x12 Close Grip Bench Presses - 3x10 Tricep Puchdowns - 3x12 Campered Barbell Curl - 3x10 Concentration Curls - 3x10 Tuesday - Cardio Wednesday - CoreTraining Day Flat Bench Presses - 3x10 Incline Dumbell Bench Presses -3x10 Pec Deck -3x10 Lat Pull Downs - 3X10 Seated Rows - 3x10 Bent-Over Barbell Rows - 3x10 Military Presses -3x10 Lat Raises - 3x10 Crunches - 3x20 Thursday - Cardio Friday - Arms and Legs Day Leg Extensions - 3x12 Leg Press - 3x12 Lying Leg Curls - 3x12 Standing Calf Raises - 3x12 Close Grip Bench Presses - 3x10 Tricep Puchdowns - 3x12 Campered Barbell Curl - 3x10 Concentration Curls - 3x10 Saturday - Cardio Sunday - Off