Joe Franco

Beginner Programs

Your First Routine WORKOUT

The same workout is used three days per week. This is a work out that is great for the person who has never touched a weight. It may be performed with minimal rest (15-30 seconds) between sets for an aerobic effect. The faster pace leads to an increase in calorie burning. In addition, it would be perfect for people who can't spend an hour in the gym. Only 2 sets of each exercise will be necessary to complete this work out. The first is always the warm-up set prior to the working set. The repetitions should stay between 10 -15.

Leg Press

Leg Extension

Leg Curl

Flat Bench Press

Shoulder Press

Lat. Pulldown

Tricep Press Down

Barbell Curl


Your First Routine	WORKOUT
The same workout is used three days per week. This is a work out that is great for the person who has never touched a weight. It may be performed with minimal rest (15-30 seconds) between sets for an aerobic effect. The faster pace leads to an increase in calorie burning. In addition, it would be perfect for people who can't spend an hour in the gym. Only 2 sets of each exercise will be necessary to complete this work out. The first is always the warm-up set prior to the working set. The repetitions should stay between 10 -15.	Leg Press Leg Extension Leg Curl Flat Bench Press Shoulder Press Lat. Pulldown Tricep Press Down Barbell Curl

Two Day Routine: The upper and lower body will be exercised on two separate days.

Comments: To use this work out program, you should have at least six months of weight training experience. Since you are exercising each muscle twice a week, you will see an increase in size and strength. This program could be performed on consecutive days but take a day off before you repeat the cycle. The number of sets for each exercise will vary for the work out. When exercising larger muscles (chest & legs), 3 to 4 sets should be completed. The smaller muscles groups will only need 2 or 3 sets to get the job done. The repetitions should stay on the low end (8 - 10), because you want to lift heavier weight. Rest at least one minute between each set

WORKOUT
DAY 1 DAY 2

Flat Bench Press Squat

Flat Dumbell Press Leg Extension

Shoulder Press Stiff Leg Dead Lift

Upright Rows Leg Curl

Lying Tri. Extension Lat. Pulldown

Barbell Curl Bent Over Row

Calf Raise

WORKOUT

DAY 1	DAY 2
Flat Bench Press	Squat
Flat Dumbell Press	Leg Extension
Shoulder Press	Stiff Leg Dead Lift
Upright Rows	Leg Curl
Lying Tri. Extension	Lat. Pulldown
Barbell Curl	Bent Over Row
	Calf Raise

Body Shaping: Three days per week, three separate work outs.

Comments: This work out program is ideal for the beginner who wants to exercise each muscle group. Depending on your experience, the number of sets should be between 2 to 4 for each movement, with at least one warm-up set with lighter weight. The repetition range should stay between 8 - 12 and rest between each set should be approximately 60 seconds.

WORKOUT
MONDAY WEDNEDAY FRIDAY

Flat Bench Press Squat Lat. Pulldown

Incline Dumbell Fly Leg Extension Dumbell Row

Tricep Pressdown Stiff Leg Dead Lift Shoulder Press

One Arm Tricep Ext. Leg Curl Side teralRaise

Barbell Curl Calf Raise Upright Row

Alternate Dumbell Curl

Joe Franco

Beginner Programs

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