General Prep

Overview

If you are new to working out in a  gym, these workouts are a great place to start. Drill each one, once a week , for a total of 3 workouts a week. Give yourself 1 or 2 days rest inbetween each workout, so a spilt could be:

 

  • Monday: Resistance Machines
  • Wednesday: Cardio
  • Friday: Free Weights

 

You will have to workout your strength levels to figure out what weight to use, keep you reps in the 15 - 20 range. This is know as the "endurance" range; and will give your body a safe, strong foundation to build upon.

 

Drill these workouts for 2 - 3 months and then you can move on to Body building or Strength and Conditioning training to further develop your body. Over the course of those 2 - 3 months you must make the weights slightly heavier each week as your muscles get stronger. Still make sure though you keep your sets in the 15 - 20 rep range.

Beginners Workout - Cardio

  • 2 x 10 mins on X - trainer - Lvl 1 - 5, Speed 6.0 - 8.0 rest a few mins between each 10 min block
  • 10 mins on Bike - Lvl 1 - 5, RPM 60 - 80
  • Rowing Machine - 1000 meters in 6 - 7 mins
  • 10 mins walk on Treadmill, Speed 4.0 - 6.0, Inclin 5.0 - 10.0

Beginners Workout - Resistance Machines

  • Warm up - 10 mins X - Trainer - lvl 1, Speed 6.0 - 8.0
  • Leg Press Machine - 3 sets - 15 - 20 reps
  • Low Row Machine - 3 sets - 15 - 20 reps
  • Shoulder Press Machine - 3 sets - 15 - 20 reps
  • Bench Press Machine (Flat) - 3 sets 15 - 20 reps
  • Leg Curl Machine - 3 sets 15 - 20 reps
  • Leg Extension Machine - 3 sets - 15 - 20 reps
  • Tricep Press Machine - 3 sets - 15 - 20 reps
  • Lat Pull Down Macine (Close Grip) - 3 sets - 15 - 20 reps
  • Cool Down - Bike - lvl 1, RPM 50 - 70 - 10 mins

 

Use a weight on each machine that allows you to fail with good form in the 15 - 20 rep range

Beginners Workout - Free Weights

  • Warm Up - 10 mins, Treadmill speed 5.0 - 6.0 Incline 5.0 - 10.0
  • Squats - (Bodyweight or barbell resting on back) - 15 - 20 reps, 3 sets
  • Shoulder Press (Standing with Barbell) - 3 sets, 15 - 20 reps
  • One arm Row (On bench) - 3 sets of 15 - 20 reps each hand
  • Bench Press (On Smith Machine) - 3 sets of 15 - 20 reps
  • Clean and Press - (barbell) 3 sets of 15 - 20 reps
  • Step Ups on deck - (bodyweight or holding 2 x dumbbells) - 3 sets of 15 - 20 reps
  • Sit Ups - 3 sets of 10 - 20 reps
  • Plank - 3 sets of 30 second holds
  • Cool Down - 10 mins Rowing machine, stroke ratio 2:40 - 2:00

 

Use a weight on each lift that allows you to fail with good form in the 15 - 20 rep range

WTF GYM

Unit 17 Albion Mill

Havannah Street

Congleton

CW12 2AQ

Opening Hours

Monday to Thursday 6am to 10pm

Friday 6am to 8pm

Saturday and Sunday 9am to 5pm

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