Home
Beginning Weight Training Program 2- Building your Structural Foundation
Exercise # of Sets # of Repetitions Weight Load
CHEST
Flat Barbell Bench Press 4 8 to 12 Moderate to Heavy
Incline Bench Dumbbell Press 4 8 to 12 Moderate to Heavy
BACK
Wide Grip Pulldowns 4 10 to 12 Moderate to Heavy
Seated Cable Rows 4 10 to 12 Light to Moderate
SHOULDERS
Seated Barbell Deltoids Military Presses 4 8 to 12 Moderate to Heavy
Barbell Upright Rows 4 10 to 12 Light to Moderate
BICEPS
Standing Barbell Curls 4 8 to 12 Moderate to Heavy
Incline Dumbbell Curls 4 10 to 12 Light to Moderate
TRICEPS
Straight Bar Pushdowns 4 10 to 12 Moderate to Heavy
Low Cable Single Arm Extensions 4 10 to 12 (each arm) Light to Moderate
LEGS
Leg Extensions 4 10 to 12 Moderate to Heavy
Barbell Squats 4 8 to 12 Moderate to Heavy
Lying Leg Curls 4 10 to 12 Light to Moderate
CALVES
Seated Calf Raises 5 15 to 20 Light to Moderate
ABDOMINALS
Lying Reverse Abdominals Crunches 4 15 to 20 Performed with No Weight
Abdominals Tuck Crunches 4 15 to 20 Performed with No Weight

3 Day Cycle Performed 6 Days Per Week
Workout Days Muscle Groups
Day 1 Chest, Biceps, Triceps, Abdominals and Obliques
Day 2 Back, Deltoids and Trapezius
Day 3 Quadriceps, Hamstrings and Calves
Day 4 Rest
Rest on the 4th Day and Repeat 3 Day Cycle

2 Day Cycle Performed 4 Days Per Week
Workout Days Muscle Groups
Day 1 Chest, Back, Deltoids, Trapezius, Triceps and Biceps
Day 2 Quadriceps, Hamstrings, Calves, Abdominals and Obliques
Day 4 Rest
Rest on the 3rd Day and Repeat 2 Day Cycle

2 Day Cycle Performed 3 Days Per Week
Workout Days Muscle Groups
Day 1 Chest, Back, Deltoids, Trapezius, Triceps and Biceps
Day 2 Quadriceps, Hamstrings, Calves, Abdominals and Obliques
Day 3 Chest, Back, Deltoids, Trapezius, Triceps and Biceps
Reverse the order the following week so that you work the lower body twice, every other week
 
Copyright © 2025 FitnessHealth101.com All Rights Reserved
Return to Top