Beginners Routine for men. Rep, Set and Weight Info

week 1 - 4 males

Click on the picture and it will give you details on the specific move. When training remember to start with at least three minutes of cardiovascular exercise. When the muscles have warmed do the stretches (see link menu) or you could incorporate them into your routine. Following this routine will work the larger muscle groups first. Train about 2- 3 times per week and start on low weights.

squat	calf raise	bench press	dumbbell flyes
rear dumbbell extension	bicep curl	abdominal crunch

Reps -
When you weight train your routine is comprised of reps (repetitions). You complete one rep when you begin from the starting position of the move and return to the starting position again. Reps can be done at a personal speed but it is better to be controlled and slower to avoid injury.

How many reps? Perform a warm up set of between 8 - 12 reps. Perform a second set to MMF (Momentary Muscular Failure). At the point of approximately 8 - 12 reps the muscle should fail to complete any more reps. Then move onto your next exercise.

Sets - A series of reps makes up a set. A resistance (weight) exercise is usually done with repeated sets and then the trainer moves onto the next exercise. There are two types of sets 'Warm Up' sets and then 'Work Out' sets. When starting warm up sets you should use lighter weights than normal. These are preparation for the work out set.

How much weight? If you cannot perform at least 8 reps of any exercise then the weights you are using are too heavy, so bring down the amount of weight you are using. If you can do more than 15 reps (20 for the legs) then the weights you have chosen are too light, so work up slowly to an appropriate weight.