From: kiviat@oasys.dt.navy.mil (Brian Kiviat)
Newsgroups: misc.fitness
Subject: Re: My plan Re:Beginner Program
Date: 7 Jan 93 12:55:22 GMT
Reply-To: kiviat@oasys.dt.navy.mil (Brian Kiviat)
Organization: Carderock Division, NSWC, Bethesda, MD

In misc.fitness, wagner@kuhub.cc.ukans.edu writes:
>                                Upper Body Day
>        Warmup!
>        Bench Press:    5 sets / 12 reps increasing weight
>        Pec Deck:       5 sets / 12 reps 1st light rest normal
>        Lat Pulldowns:  5 sets / 12 reps 1st slightly lighter rest normal
>        Tricep Pushdown:5 sets / 12 reps 1st light last heavy@8 reps
>        Rows:           5 sets / 12 reps increasing weight
>        Curls:          5 sets / 12 reps 1st light rest normal
>        Reverse Sittups:3 sets / 12 reps use weight if desired
>        Ab Crunches:    3 sets / 25 reps same weight
As a whole, this upper body workout is OK but.........I would change
a few things.  I would do the Deltoid press (Military press) on the upper
body day and add some lateral raises. (While standing, lift the dumbells
out to the side while keeping the elbow joint slightly bent. Lift the
weight to eye level with the front part of dumbell angled slightly downward
as if you were pouring out a can of coke.)  Shoulder work fits well with
chest work as the same assisting muscle groups are used (triceps etc.)
I would do the back work on leg day and take the curls with it. Back
work uses the biceps as an assisting group and should be done on the
same day.
>                                Lower Body Day
>        Warmup!
>        Hamstring Curl: 5 sets / 12 reps 1st light last heavy@8 reps
>        Quad Curl:      5 sets / 12 reps 1st light
>        Deltoid Press:  5 sets / 10 reps 1st light last heavy@8 reps
>        Calf Curls:     5 sets / 12 reps 1st light rest normal
>        Squats:         5 sets / increasing weight
I would take the delt stuff out (as stated above) and put the back etc.
at the beginning of this workout. Legs take alot out of you. If you
do them first, you will be too ragged to do anything else. I wouldn't
do the squats if I was a beginner. If your technique is bad....you
can really screw up your back. I would do leg presses on a machine first
then the leg curls/leg extensions/calf raises.  As you get more experience
or have someone show you the correct technique, then add the squats.
>        If you follow:
>        Mon     Tue     Wed     Thu     Fri     Sat     Sun
>        Upper   Lower   Off     Upper   Lower   Off     Off
As a beginner, you might want to work M/W/F UPPER and Tu/Th LOWER
This depends on the intensity level of your workout. One day of rest
may be sufficient between workouts.

What I consider the most important concern is:  Find a partner to lift
with. This will force you to work out regularly as he will expect you
to be there and guilt is a good motivator at times. Also having a spotter
will allow you to work to failure on your sets, not just untill you
think.......maybe I'll get stuck under this weight so I'll stop now.
Those last rep's at failure are the most important.
Good Luck............

   O
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   I \  kiviat@oasys.dt.navy.mil
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Newsgroups: misc.fitness