My Beginning Workout Plan

Legs:
Sled Squats reps 12
Lunges dumbbell reps 12
Squats dumbbell reps 12
Lying Leg Curls - Machine reps 5

Arms:
Lying French Press Barbell reps 5
Kickbacks - dumbbells reps 5
Shoulder Press - Machine reps 12
Lateral Raises dumbbells reps 12
Wrist Curls dumbbells reps 40
Bicep Curls - machine reps 5
Bicep Curls dumbbells reps 5

Chest:
Chest press - machine reps 12
Dumbbell Fly reps 12
Sitting Dumbbell Press reps 12

Back:
Reverse Fly - dumbbells reps 12
Seated Cable Row reps 12
Back Extensions - bar weight reps 12

ABS:
Twist Crunch reps 40
Reverse Crunch reps 40

• Small Muscle Groups - 5 reps / 3 sets / 75% of 1 rep max
• Large Muscle Groups - 12 reps / 3 sets / 60% of 1 rep max
• Calves and Forearms - 40 reps / 3 sets / 30% of 1 rep max

If I tolerate it well or the weight is not enough after the first full week then I will increase each weight by 10% to: 85%, 70% and 40% of 1 rep max.

Workout Split:

Monday: Chest and Triceps
Tuesday: Upper Back and Biceps
Wednesday: OFF
Thursday: Shoulders, Low Back and Wrist Curls
Friday: Legs and Abs
Saturday: OFF
Sunday: OFF

On my days off I will work with my pilates, walking, yoga and martial arts katas.

My Calorie intake is increasing to 1500 per day and 1200 - 1300 on OFF days.

• 45%C/ 35% P/ 20% F

While this is a basic beginner program...I have not been away from workouts so long that I need to go barney level but I am going to do a split routine and allow a week for healing between muscle groups for the first week or so.....and test the waters of my recovering time and weight tolerance and so forth.

Whew....Finally....done.