Amount of weights for different exercises
Number of Sets
Repititions
Videos n Pics
Saturday, September 26, 2009
Friday, September 25, 2009
BEGINNERS' SCHEDULE
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGMOHrq2ubrPXzYxiORlJX0dNSVjEPS_4GBFZEVMh7OXO07j_bi7nayWlTsdj-Shyphenhypheno1miOvS4CHuwFDPUq2GnbdWcCKOfyxMKMzjwfo68-njpUDh5TjkCU70z-K-4pOdLUOZ7OYxgIsM9E/s400/exer..bmp)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVl_hIVU-HDFe1QhB85jPpAAhEpNH6WESWPOLIIvKJM453o-9wJD7PX15G8jCuCv-uXrKgzGcZxgJbMpEpVftZLAsCh6Anrs8CNTkNeyRfT6RF6NABzBjcruXywOLNRRgiCZ0ckkjZmiFp/s400/ems_muscle_chart.gif)
BEGINNERS' SCHEDULE:
MONDAY AND THURSDAY:
Abdominals: Crunches,Sits up, Leg raises
Chest: Bench press, Incline press, Pec Dec Flyes, Parallel Bar Dips, Dumbell flyes
Shoulders: Dumbell side laterals, Dumbell bent laterals, Dumbell presses, Military presses/Machine presses
Triceps: Narrow Grip Bench Press, Lying Triceps Extensions, Pully Push Down, Pully Triceps Extensions, Dips between benches
Calves: Standing calf Raises
TUESDAY AND FRIDAY
Abdminals: Same
Thighs: Squats, Leg presses, Leg Extensios, Leg Curls, Lunges
Back: Deadlifts, Barbell Bent Rows/One Arm Dumbell Bent Rows, Seated Pully Rows, Lat Machine Pull Downs, Barbell Shrugs, Chins
Biceps: Barbell Curls, Reverse Curls, Preacher Curls, Dumbell Concentration Curls, Dumbell Alternate Curls
Forearms: Barbell Wrist Curls, Reverse Wrist Curls
Thighs: Squats, Leg presses, Leg Extensios, Leg Curls, Lunges
Back: Deadlifts, Barbell Bent Rows/One Arm Dumbell Bent Rows, Seated Pully Rows, Lat Machine Pull Downs, Barbell Shrugs, Chins
Biceps: Barbell Curls, Reverse Curls, Preacher Curls, Dumbell Concentration Curls, Dumbell Alternate Curls
Forearms: Barbell Wrist Curls, Reverse Wrist Curls
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