BASIC WORKOUTS |
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Start with this a great, all-round workout for beginners. There are two weight-training
exercises for each muscle group, which you should alternate with cardio training session every
other day. A cardio session can involve any form of cardio exercise such as cycling, walking,
running, or rowing, for 30 minutes.
We recommend you follow the beginners’ programme for between three and six months, before
moving up to the intermediate workout.
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Weight training - beginners' programme |
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Exercise |
Sets |
Reps |
Weights |
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Chest |
Flat bench press |
2 |
12 - 15 |
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Pectoral flyes |
2 |
12 - 15 |
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Back |
Lat pull-downs |
2 |
12 - 15 |
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Vertical seated rows |
2 |
12 - 15 |
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Shoulders |
Shoulder/Military press |
2 |
12 - 15 |
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Deltoid raises |
2 |
12 - 15 |
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Biceps |
Standing barbell curls |
2 |
12 - 15 |
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Seated barbell curls |
2 |
12 - 15 |
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Triceps |
Pushdowns |
2 |
12 - 15 |
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Dips (chin dip assist machine) |
2 |
12 - 15 |
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Legs |
Leg press |
2 |
12 - 15 |
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Leg extensions |
2 |
12 - 15 |
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Lying leg curls |
2 |
12 - 15 |
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Calves |
Standing/donkey calf raises |
2 |
Max |
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Abdominals |
Crunches |
2 |
Max |
No
mass |
Download our beginners training log to track your progress and keep a record of the weights you've used.
If you have not exercised for a while, or have any illnesses, or injuries, please speak to a Fitness Professional in your club prior to starting a new exercise programme.
EXERCISE TIP:
When doing resistance exercises, you should aim to complete between 12 and 15 repetitions in one go. If the last rep requires some effort, you are working at the right weight level, but do not overload the machines.
PLEASE REMEMBER
Always wear shoes while exercising.
Drink up! Take regular water breaks while exercising to keep you hydrated.
Always have a towel with you while using the equipment.
Please put away your equipment after use.
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