Hgeocities.com/Colosseum/Midfield/2776/fitness.htmgeocities.com/Colosseum/Midfield/2776/fitness.htm.delayedxaJ0wOKtext/html@ jwb.HSun, 23 Apr 2000 22:55:17 GMT?Mozilla/4.5 (compatible; HTTrack 3.0x; Windows 98)en, *aJw Fitness

Fitness
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fit.gif (4491 bytes) Disclaimer: Follow these at your own risk. Consult a physician before starting on any exercise

This workout would help anyone to start on a good fitness regime. The only condition you need to follow is that you should talk to your doctor and have had a complete physical before starting on any type of physical activities. Always warm-up and stretch properly before beginning all workouts. For safety, always start with lighter weight and when comfortable with free weights  progress towards heavier weight.   When you start on heavier weight have a good spotter (spotter: who can help you refine your style and help you during the heavier phase of your training).

There are different methods of weight training, and this workout is one example. Consult with a doctor, coach or certified personal trainer for instruction and advice on the best training method for you.

Click on the muscle for the type of exercise you want to do
body.jpg (78521 bytes)

Follow these exercise at your own risk

 

 

 

 

 

How to Perform the Workout

Familiarize yourself with the exercises.
Read through the exercises listed below. If you are unfamiliar with any of the exercises, read their descriptions under Weight Training. These exercises will be listed under the "free weight" or "machine" categories.
Warm up!
March in place, do jumping jacks -- anything to get the blood pumping.
Don't forget to stretch before and after each exercise.
Determine your personal maximum lifts and reps.
It is best to determine your max lifts and reps under the instruction and supervision of a fitness professional or an experienced friend.
You will need to perform each exercise, experimenting to find the best weight for you. For each exercise, find the maximum weight that allows you to perform only 10 repetitions. This is your max lift weight.
For exercises that do not use weights, such as crunches, determine how many repetitions you can do at one time. This is your max rep number.
Please do not attempt all the exercises in one day. You won't be able to move the next morning! Take a few days to figure out your max lift and max rep numbers.
You should perform the sets listed below at approximately 80% to 85% of your max lift or max reps, unless otherwise noted.
Example: You've determined that you can bench press 50 pounds for 10 reps. If you move to 55 pounds, you can only do 8 or 9 reps. So, 50 pounds is your max lift for the bench press exercise. In this workout, you should perform four sets of the bench press exercise at 40 pounds (80% of 50 pounds).
Stretch
Hamstring -  stand straight and pull your ankle towards your butt and hold it for 25 seconds, relax and do the other leg.
Arms - Pull your opposite arm behind your neck (arm should be bend at the elbow), stretch the arm from the elbow.
 

The beginner bodybuilding workout should be performed 4 days a week on a split routine basis:

Day 1: Workout A (chest, shoulders, triceps)
Day 2: Workout B (biceps, back, legs)
Day 3: Cardio - Run on a treadmill at a comfortable speed for 30 minutes and Workout C (abs)
Day 4: Workout A
Day 5: Cardio - Run/Walk on a treadmill at a comfortable speed for 30 minutes and Workout C (abs)
Day 6: Do something you really enjoy 
Day 7: Take the day off

Workout A
(chest, shoulders, triceps, abs)

Exercise
 Set 1
 Set 2
 Set 3
Bench Press, flat bench
 12 reps
 10 reps
 8 reps
Parallel Dip
 80% of max reps
 85% of max reps
 85% of max reps
Shoulder Press
 12 reps
 10 reps
 10 reps
Shoulder Raise
 12 reps
 12 reps
 12 reps
Triceps Extension, flat bench
 12 reps
 10 reps
 8 reps
Triceps Pressdown
 12 reps
 10 reps
 10 reps

 

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Workout B
(legs, back, biceps)

 

Exercise
 Set 1
 Set 2
 Set 3
Leg Press
 15 reps
 12 reps
 12 reps
Squats
 15 reps at 75%
 12 reps at 75%
 12 reps at 75%
Leg Curl
 15 reps
 12 reps
 10 reps
Seated (Donkey) Calf Raise
 15 reps
 15 reps
 15 reps
Standing Calf Raise
 15 reps
 15 reps
 15 reps
Bent Over Row
 10 reps
 8 reps
 6 reps
Shrugs
 15 reps
 15 reps
 15 reps

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Workout C
(abs)

 

Exercise
 Set 1
 Set 2
 Set 3
Hanging Knee Raise

2 sets to failure

 2 sets to failure
 2 sets to failure
Sit-ups, incline
 85% of max reps
 85% of max reps
 85% of max reps
Knee Raise, flat bench

2 sets to failure

 2 sets to failure
 2 sets to failure
Crunches
 15-20 reps
 15-20 reps
 15-20 reps

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