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WEIGHT TRAINING – BEGINNER 2-DAY SPLIT Reps: The number of times the exercise movement is performed in one set. Warm-Up Set:  Set performed with lighter weight for specified number of reps. Working Set:   Set performed at maximum weight for specified number of reps. Rest about 60 – 90 seconds between each set All sets for an exercise should be performed before moving to the next exercise. Training is to be conducted 3-4 times per week alternating Workout A and Workout B.

Workout/Bodypart Exercised Exercises Warm-Up Sets Working Sets Average Reps Per Set Workout A         Chest Flat Bench Barbell or Dumbbell Press 3 2 8-10   Incline Bench Barbell or Dumbbell Press 1 2 8-10 Back Chins or Pulldowns 2 2 8-10   Low Pulley Rows or Bent Over Rows 1 2 8-10 Shoulders Seated Barbell or Dumbbell Press 1 2 8-10   Bent over dumbbell raises 1 2 8-10 Workout B         Legs Squats or Leg Press 5 minutes on the stationery bike & 3 warm-up sets 2 8-10   Leg Curls or Stiff Legged Deadlifts 1 2 8-10   Standing Calf Raises 1 2 12-15 Biceps Barbell or Dumbbell Curls 2 2 10-12 Triceps Lying Triceps Extensions or Close Grip Barbell Bench Press 2 2 10-12 Abs Crunches 1 2 15-20