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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

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.