Beginner - Full Body Weight Training Routine 4 -

Beginning Weight Training Program 4- Building your Structural Foundation
Exercise	# of Sets	# of Repetitions	Weight Load
CHEST
Flat Barbell Bench Press	4	8 to 12	Moderate to Heavy
Incline Barbell Bench Press	4	8 to 12	Moderate to Heavy
Cable Crossovers	3	10 to 12	Light to Moderate
BACK
Close Grip Pulldowns	4	10 to 12	Moderate to Heavy
Single Arm Dumbbell Rows	4	10 to 12 (each arm)	Light to Moderate
Barbell Stiff Leg Deadlifts	3	10 to 12	Light to Moderate
SHOULDERS
Seated Barbell Deltoids Military Presses	4	8 to 12	Moderate to Heavy
Cable Upright Rows	4	10 to 12	Light to Moderate
Bent Over Rear Deltoids Raises	3	10 to 12	Light to Moderate
BICEPS
Standing Cable Curls	4	8 to 12	Moderate to Heavy
Cable Preacher Curls	4	10 to 12	Light to Moderate
Seated Dumbbell Curls	3	10 to 12	Light to Moderate
TRICEPS
Straight Bar Pushdowns	4	10 to 12	Moderate to Heavy
Dumbbell Extensions	4	10 to 12	Moderate to Heavy
Low Cable Single Arm Extensions	3	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
Dumbbell Lunges	3	10 to 12 (each leg)	Light to Moderate
Seated Leg Curls	4	10 to 12	Light to Moderate
CALVES
Seated Calf Raises	4	15 to 20	Light to Moderate
Hack Machine Calf Raises	3	15 to 20	Light to Moderate
ABDOMINALS
Lying Reverse Abdominals Crunches	3	15 to 20	Performed with No Weight
Fingers to Toes Abdominals Crunches	3	15 to 20	Performed with No Weight
Abdominals Tuck Crunches	3	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