| Basic Beginner Routine |
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| Basic Beginner Routine |
| Well, we’ve given you some basic exercises
and now we’ll give you a basic beginner’s
at home workout program courtesy of
Dave
Draper from "Brother Iron, Sister
Steel,"
which can be purchased on Dave’s website
at www.davedraper.com Start out with this routine three days a week doing 2 sets and working up to four by the end of the month. Remember not to rush through the supersets, but concentrate on form and the feel of each movement. We don’t want any injuries right out of the blocks, a definite morale killer! Good luck! Exercises 1 & 2, done together: Bench Press (1-4 sets x 12, 10, 10, 8 repetitions) Super-set with Stiff-arm Dumbbell pullovers (1-4 sets x 10) Exercise 3: Bent-over Barbell Row (1-4 sets x 8-10) Exercise 4 & 5, done together: Barbell Curl (1-4 seta x 8-10) Super-set with Dips between chairs (1-4 x 10-12 or maximum) Exercise 6 & 7, done together: Light bar squats (2-4 x 15) Super-set with Toe Raise off block (2-4 x 15-20) |
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