Beginners
Each program is 12 weeks in length . When you've completed your first 12
weeks (Phase 1), you can go on to the next program ; or develop your own
program by following the principles and guidelines in the Strength
Training Contents (on-line "how-to" manual) and the exercise
instructions and the demonstrations. And feel assured, our fitness expert
will personally help you every step of the way!
Each 12-week program includes the exercises you should do for each muscle
group, the number of sets and repetitions you should do to achieve your
goal, and the order in which you should perform the exercises. In
addition, you'll find a program explanation (what, why, when, in which
order, how often, etc.) for each of the 12-week programs.
We also design strength training program for women suffering from pain and injury to help the regain strength and muscle tone .To know more about strength training log on to:
http://www.womenfitness.net/programs/strength/contents.htm.
WF
members have access to download the printable version of the twelve weeks
Beginners strength training program (1,2 Days/Week). Click at the button
provided below to download the Beginners Strength Training Program.
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(9 KB zip format) |
To download WinZip
click
here
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| Week 1, Workout 2 | ||||||
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Muscle Group |
EX# |
Exercise Name | Set 1 | Set 2 | ||
| Reps | Lbs | Reps | Lbs | |||
| Legs | S10 | Leg Extension with rubberband | 15 | 12 | ||
| S11 | Lying leg curls with rubberband | 15 | 12 | |||
| Calves | *S7 | Standing calf raises | 20 | 20 | ||
| Back | S14 | Front lat machine pulldown | 15 | 12 | ||
| Biceps | S25 | Bicep curls (Db) | 12 | 12 | ||
| Forearms | *S27 | Dumbbell wrist curls | 20 | 20 | ||
| Abdominals | S36 | Crunches | Fatigue | Fatigue | ||