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February 9, 2010

Beginners work out

Saturday, Tuesday and Thursday you can do cardio. Anything you can do is great. Start with a half an hour run (walk in the middle if you have to) and track how far you go.
Or see how long it takes you to do a mile or 2 and just try to increase your time every other run.

You can work your arms on Monday and Friday.

Lets start with 3 sets of 10 on the following 3 exercises.
On the last set of ten your arms should feel very heavy but still be able to complete the number of sets.

If you don't have enough weight to accomplish this then do extra sets.

First are the Biceps Here is a video of the hammer curls http://www.muscleandstrength.com/exercises/standing-hammer-curl.html

Bicep Curls The video shows the exercise with both arms. Alternate these instead. https://www.muscleandstrength.com/exercises/standing-dumbbell-curl.html


Twisting Curls
http://www.muscleandstrength.com/exercises/twisting-standing-dumbbell-curl.html

Now Triceps Mule Kicks
http://www.muscleandstrength.com/exercises/tricep-kickback.html

Standing Skull Crushers
http://www.muscleandstrength.com/exercises/two-arm-standing-dumbbell-extension.html

Lying Dumbell Extension
http://www.muscleandstrength.com/exercises/lying-dumbbell-extension.html

On Wednesdays

You can work your legs.
3 sets of 10 sqauts
http://www.dumbbell-exercise.com/dumbbell-squats.htm

3 sets of 10 calf raises
http://www.dumbbell-exercise.com/calf-raises-on-a-dumbbell.htm

3 sets of 10 lunges
http://www.dumbbell-exercise.com/dumbbell-lunges.htm

Let me know how you do with this schedule

3 comments:

  1. Hey Jim this rocks! Thanks for doing this!

    Jen

    ReplyDelete
  2. Hi, Jim....workouts look great...and showing the moves is so helpful. Thank you! KetoKat / Cyndi

    ReplyDelete
  3. ahhh Cyndi welcome aboard

    ReplyDelete