Cheadle Modern Health Gym Beginners Routines:
These routines are aimed a beginner to weight training and provide an excellent structure to your work outs. Of course, Cheadle Modern Health Gym has all the equipment you need for these routines. So get of the computer and get down to Cheadle Modern Health Gym!
The routines are broken down in to weekly blocks below. Click a link to jump to that weeks routine.
Week 1, Week 2&3, Week 4-6, Week 7-9, Week 10-12
Muscle Group | Exercise | Sets/Reps |
Abdomen | Broomstick Twists
Sit-Ups on Incline Bench |
50
20, 15 |
Legs | Leg Extensions
Lying Leg Curls |
12, 10, 8
12, 10 |
Chest | Dumbbell Presses | 12, 10, 8 |
Back | Lat Pull-Downs
Upright Rows |
12, 10, 8
10, 8 |
Shoulders | Seated Dumbbell Presses | 12, 10, 8 |
Arms | Triceps Dips
Machine Curls |
TF, TF
12, 10 |
- Three work outs per week.
- Ideally: Monday, Wednesday and Friday.
- Sets of 12 to be with moderate weight.
So that 12 reps can be completed comfortably. - Other sets to be with the maximum weight that
allows the number of reps indicated to be completed using good form. - TF = to failure.
- Stretching between sets will encourage muscle growth,
reduce stiffness and reduce risk of injury.
Beginners Routine. Weeks 2 & 3
Muscle Group | Exercise | Sets/Reps |
Abdomen | Incline Leg Raises | 20, 15 |
Legs | Squats
Lying Leg Curls Standing Calf Raises Seated Calf Raises |
12, 10, 8
12, 10 20 20 |
Chest | Bench Presses
Incline Dumbbell Flys |
12, 10, 8
12, 10 |
Back | One-Arm Dumbbell Rows | 12, 10, 8 |
Shoulders | Seated Front Presses | 12, 10, 8 |
Arms | Triceps Extensions
Curls |
12, 10, 8
12, 10, 8 |
- Three work outs per week.
- Ideally: Monday, Wednesday and Friday.
- Sets of 12 to be with moderate weight.
So that 12 reps can be completed comfortably. - Other sets to be with the maximum weight that allows
the number of reps indicated to be completed using good form. - Stretching between sets will encourage muscle growth,
reduce stiffness and reduce risk of injury.
Beginners Routine. Weeks 4 – 6
Muscle Group | Exercise | Sets/Reps |
Abdomen | Broomstick Twists Sit-Ups on Incline Bench Crunches | 50 20 10 |
Legs | Hack Squats Good Mornings | 12, 10, 8 12, 10 |
chest | Incline Presses Close-Grip Bench Presses | 12, 10, 8 12, 10 |
Back | Seated Rows Back Extensions | 12, 10, 8 10, 10 |
Shoulders | Seated Dumbbell Presses Lateral Dumbbell Raises | 12, 10, 8 10, 8 |
Arms | Push-Downs Hammer Curls | 12, 10 12, 10 |
- Three work outs per week.
- Ideally: Monday, Wednesday and Friday.
- Sets of 12 to be with moderate weight.
So that 12 reps can be completed comfortably. - Other sets to be with the maximum weight that allows
the number of reps indicated to be completed using good form. - Stretching between sets will encourage muscle growth,
reduce stiffness and reduce risk of injury.
Beginners Routine. Weeks 7 – 9
Work Out 1
Muscle Group | Exercise | Sets/Reps |
Warm Up | Cardio | 5 Minutes |
Legs | Squats
Lying Leg Curls Standing Calf Raises Seated Calf Raises |
12, 10, 8, 6
12, 10 20 20 |
Buttocks | Lunges | 12, 10 |
Chest | Incline Dumbbell Presses
Parallel Bar Dips Pec Deck Flys |
12, 10, 8, 6
10, 10 10, 8 |
Arms (biceps) | Barbell Curls
Low-Pulley Curls Wrist Curls |
12, 10, 8
10, 8 10, 8 |
- Three or four work outs per week.
- Ideally: Monday, Tuesday, Thursday and Friday.
- Alternate between work out 1 and work out 2.
- Sets of 12 to be with moderate weight.
So that 12 reps can be completed comfortably. - Other sets to be with the maximum weight that allows
the number of reps indicated to be completed using good form. - Stretching between sets will encourage muscle growth,
reduce stiffness and reduce injury risk.
Work Out 2
Muscle Group | Exercise | Sets/Reps |
Warm Up | Cardio | 5 Minutes |
Shoulders | Back Presses
Upright Rows Bent-Over Lateral Raises Lateral Dumbbell Raises Alternate Front Arm Raises |
12, 10, 8, 6
12, 10, 8 10 10 10 |
Back | Lat Pull-Downs
Bent Rows Back Extensions |
12, 10, 8, 6
12, 10, 8 10, 10 |
Arms (triceps) | Seated E-Z Bar Triceps Extensions Triceps Dips | 12, 10, 8
TF, TF |
Abdomen | Incline Leg Raises
High-Pulley Crunches |
20, 15, 10
20, 20 |
- Three or four work outs per week.
- Ideally: Monday, Tuesday, Thursday and Friday.
- Alternate between work out 1 and work out 2.
- Sets of 12 to be with moderate weight.
So that 12 reps can be completed comfortably. - Other sets to be with the maximum weight that allows
the number of reps indicated to be completed using good form. - TF = to failure.
- Stretching between sets will encourage muscle growth,
reduce stiffness and reduce injury risk.
Beginners Routine. Weeks 10 – 12
Work Out A
Muscle Group | Exercise | Sets/Reps |
Warm Up | Cardio | 5 Minutes |
Legs | Hack Squats
Front Squats Good Mornings Standing Calf Raises Seated Calf Raises |
12, 10, 8, 6
12, 10, 8 12, 10 20, 20 20, 20 |
Shoulders | Seated Dumbbell Presses
Bent-Over Lateral Raises Low-Pulley Lateral Raises Barbell Front Raises |
12, 10, 8, 6
12, 10 12, 10 12, 10 |
- Three or four work outs per week.
- Alternate between work outs A, B and C.
- Sets of 12 to be with moderate weight.
So that 12 reps can be completed comfortably. - Other sets to be with the maximum weight that allows
the number of reps indicated to be completed using good form. - TF = to failure.
- Stretching between sets will encourage muscle growth,
reduce stiffness and reduce risk of injury.
Work Out B
Muscle Group | Exercise | Sets/Reps |
Warm Up | Cardio | 5 Minutes |
Chest | Dumbbell Presses
Incline Presses Incline Dumbell Flys Close-Grip Bench Presses |
12, 10, 8, 6
12, 10, 8 12, 10, 8 12, 10, 8 |
Arms (triceps) | One-Arm Dumbell Triceps Extensions
Push-Downs Reverse Push-Downs |
12, 10, 8
10, 8 10, 8 |
Abdomen | Sit-Ups on Incline Bench
Crunches |
20, 15, 10
10, 10 |
- Three or four work outs per week.
- Alternate between work outs A, B and C.
- Sets of 12 to be with moderate weight.
So that 12 reps can be completed comfortably. - Other sets to be with the maximum weight that allows the
number of reps indicated to be completed using good form. - Stretching between sets will encourage muscle growth,
reduce stiffness and reduce risk of injury
Work Out C
Muscle Group | Exercise | Sets/Reps |
Warm Up | Cardio | 5 Minutes |
Back | Back Lat Pull-Downs
Chin-Ups Deadlifts Dumbbell Shrugs |
12, 10, 8
TF, TF, TF 12, 10, 8 12, 10, 10 |
Arms (biceps) | Curls
Preacher Curls Reverse Curls |
12, 10, 8, 6
12, 10, 8 12, 10, 8 |
- Three or four work outs per week.
- Alternate between work outs A, B and C.
- Sets of 12 to be with moderate weight.
So that 12 reps can be completed comfortably. - Other sets to be with the maximum weight that allows
the number of reps indicated to be completed using good form. - TF = to failure
- Stretching between sets will encourage muscle growth,
reduce stiffness and reduce risk of injury.