Routines Cheadle Modern Health Gym Beginners Routines

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 1Week 2&3Week 4-6Week 7-9Week 10-12

Beginners Routine. Week 1

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.