Dj's Two Day Weight Training Routine For Beginners
This workout is pretty basic, but very thorough. It will give you a hearty balance of endurance and power, but doesn't focus on either too much. Excellent beginners guide. First off, lift twice a week, such as Tuesday-Friday.
Resting about 2-3 minutes between sets, attempt to perform 2 sets of 8, and a final set of six on each lift.
If you can successfully perform the first two sets of 8 reps, add five pounds and attempt 6 reps, otherwise go to failure with the current weight for your third set. If you can complete all three sets, a total of 22 reps, add 5 pounds to your starting weight for the next workout. Warm up with about 25% of the weight you use for your sets, for 12 reps, then 8 reps with 50%. EXAMPLE *Because I made all three sets, I would start with 210 lbs on my next workout day.
Stick with the same weight until you are successful. Here's the routine: Day 2 The most crucial part of this workout is the order. It was made to avoid working any muscle two exercises in a row, so you give it a little rest.
Neither I, nor my 3 lifting buddies, have ever stopped making gains in the two years I've used this program. Good luck! - Routine submitted by DJ For illustrations and descriptions of the weight training exercises,
please go to the following page:
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