ROUTINES

ROUTINES FOR BEGINNERS

Progressive routines for beginners, from the first training to the advanced model.

Routines for men and women will be exposed. It should be taken in that it is important to work progressively and start slowly with workload so as not to suffer injuries at the beginning, as well as a good cardiovascular work base to condition the body and burn excess fat.

The important thing at the beginning is to get used to execute the exercises correctly and to become familiar with them, always trying to concentrate on the muscle worked without the need to resort to very heavy loads, especially at the beginning.

The diet is very important to achieve the objectives since this will depend up to 80% of the results.

The more fat you have, the greater the cardio that should be executed, always at the end of weight training because muscle glycogen will be used up earlier and we will start burning fat directly.

routine
  • Three days of training per week.
  • Rest between series 1 minute.
  • Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.
  • 1st week, 2 sets of each exercise with repetitions between 15 and 20.
  • 2nd week, 3 sets of each exercise with repetitions between 12 and 15
  • 3rd week, 4 sets of each exercise with repetitions between 12 and 10
  • 4th week, 4 sets of each exercise with repetitions between 10 and 8

EXERCISES

  • Machine extension for quadriceps
  • Femoral machine curl
  • High back milestone
  • Bank Pres
  • Pres dumbbell for shoulders
  • Stand-up paddle for trapeze
  • Z bar curl
  • Triceps extension in machine
  • Donkey Twins
  • Abs on machine or shrinks
  • I train four days a week
  • Monday, Tuesday, Thursday and Friday.
  • Increase work for each muscle group.
  • Rest between series 1 minute.
  • On Wednesdays and Saturdays you can do cardio.

Monday and Thursday series | repeat.

Bank Pres 4 x 12 – 8

Dumbbell top pres 4 x 12 – 8

High back button 4 x 12 – 8

Rowing pulley narrow 4 x 12 – 8

Military pres 3 x 12 – 8

Lateral elevations 3 x 12 – 8

Bird 3 x 12 – 8

Dumbbell shrinks 3 x 12 – 8

Martes y Viernes  series | repet. 

Bank Pres  4 x 12 – 8

Squat  4 x 12 – 8

Machine extensions  4 x 12 – 8

Femoral curl machine  4 x 12 – 8

Z bar curl  3 x 12 – 8

Curl Scott  3 x 12 – 8

High pulley triceps  3 x 12 – 8

Extended triceps extension  3 x 12 – 8

Twin in machine or donkey  4 x 12 – 8

Leg-pelvis lifts on inclined board  4 x máximas

Bank Crunch  4 x máximas

  • – Rest between series 1 minute.
  • Increase the volume of work for each muscle group, decrease in frequency, (the more workload per muscle group less frequency)

Day 1 Monday: Chest and biceps

Bank Press  4 x 12 – 8

Inclined Dumbbell Press  4 x 10 – 6

Dumbbell opening  4 x 12 – 8

Contractor  3x 15 

Curl Scott  4 x 12 – 8

Z bar curl  4 x 10 – 6

Bird  3 x 12 – 8

Concentrated curl 3 x 12

Cardio: 30 minutes

Day 2 Tuesday: Shoulders, twins and abdomen 

Press after neck  4 x 12 – 8

Dumbbell side lifts  4 x 12 – 10

Dumbbell bird  4 x 12 – 10

Stand up paddle  4 x 10 – 8

Twins sitting  4 x 15

Donkey or press twins   4 x 15

High pulley crunch  4 x 15 – 12

Suspended leg lifts  4 x max

Shrinkage in machine  4 x 15-12

Day 3 Wednesday: cardio

20 minute elliptical

20 tape

20 bike

Day 4 Thursday: Legs and abs.

Squat  4 x 12 – 10

Squat Hack  4 x 12 – 10

Press  4 x 12 – 8

Extensions  4 x 15 – 12

Femoral Curl Sitting  4 x 15 – 12

High pulley crunch   4 x 15 – 12

Suspended leg lifts  4 x max

Shrinkage in machine  4 x 15 – 12

Day 5 Friday: Back and triceps

Milestone in front, medium grip  4 x 12 – 8

Milestone in front narrow grip  4 x 10 – 6

Low pulley paddle  4 x 12 – 8

Rowing bar T  3 x 15

Dead weight  4 x 12 – 8

Pulley triceps   4 x 12 – 8

French press bar Z  4 x 10 – 6

Triceps dumbbell sitting  4 x 15

Cardio: 30 minutes  

  • Rest between series 1 minute
  • Week 1: 2 sets with 20 repetitions of each exercise
  • Week 2: 3 sets of 15 repetitions of each exercise
  • Week 3 and 4: 4 sets of 12 repetitions of each exercise

Monday and Thursday

  • High dorsal button
  • Press on the chest machine
  • Dumbbell side lifts
  • Curl with standing weights
  • Extension of triceps on pulley
  • Cardio 45 minutes

Tuesday and Friday

  • Squat
  • Femoral curl lying on machine
  • Glute on machine
  • Machine adductor
  • Abduction in machine
  • Lower abs
  • Upper abs
  • Hyperextensions
  • Cardio 45 minutes

Wednesday and Saturday

  • 50 – 60 minutes of cardio 65%
  • Rest between series 1 minute
  • The first week make a series less than every

Monday: Femoral, buttocks, adductor and abdomen

Lying femoral curl  4 x 10

Deadweight stiff legs  4 x 10

Stride dumbbells  4 x 10

Glute kick  4 x 10

Pelvis lifts  4 x 10

Adductor in machine  4 x 10

Bank Crunch4 x max

Leg lifts4 x max

Bust and leg shrinks 4 x max

*Cardio 40 – 50 minutes

Tuesday: Chest, triceps and twin

Press machine  4 x 10

Inclined Dumbbell Press  4 x 10

Dumbbell openings  4 x 10

French press bar Z  4 x 10

Triceps dumbbell sitting  3 x 10

Triceps pulley rope  3 x 10

Twin in press or donkey  4 x 12

*Cardio 40 – 50 minutes

Wednesday

*Cardio 40 – 50 minutes

Monday: Femoral, buttocks, adductor and abdomen

Wide front jib  4 x 10

Rowing machine  4 x 10

Rowing Pulley Low Narrow  4 x 10

Curl machine  3 x 10

Concentrated curl  3 x 10

High pulley crunch  4 x 15 – 12

Suspended leg lifts4 x max

Shrinkage in machine4 x 15 – 12

*Cardio 40 – 50 minutes

Saturdays

* 50 – 60 minutes of cardio

Friday: Quadriceps, buttocks and shoulders

Bike or elliptical 5-10 minutes

Squat in multipower  4 x 12

Press quite advanced feet  4 x 10

Machine extensions  4 x 12

Buttocks in machine  4 x 10

Dumbbell press  4 x 10

Side pulley  4 x 10

Pulley bird  4 x 10

Pulley front lifts  4 x 10

* Cardio 25 minutes soft