Beginner Level 1 Split

FITNESS COACHING

B-1

Beginner Level 1

Training Routine (Split)

Weight training routine (what days and when):

So… where to start on building a weight training routine? Again, knowing how and where to start can be overwhelming. Relax, we have removed all that for you! For the beginner we suggest weight training 3 days a week to start. Depending on your goals, you may add more days from week to week. Below we have outlined multiple weight training routines (known as your training split to gym people). When beginning it’s a good idea to give yourself a day in between workouts. If you are super motivated, and possibly want to lose body fat or weight, then doing cardio on your days off for 25-45 minutes would be a great thing! We will cover cardio-vascular training in another section for you!

Because you are only weight training 3 days a week you can split it up however you want. Again, we only suggest on this level to have the day off in between each weight training session during your first 4 weeks. For example:

Monday/Wednesday/Friday, Tuesday/Thursday/Sat, etc. Below is what muscles you will train labeled as Day 1, 2, and 3. All you have to do is decide which days those will be.

Day 1:  Chest / Back / Traps

Day 2:  Quads / Hams/ Calves

Day 3:  Shoulders / Biceps / Triceps / Abs

The first week is all about getting accustomed to your body and to what amount of weight to use. Also, getting comfortable at the gym! You want to choose a weight that you can perform 15-20 repetitions. Your muscles/body should be feeling a bit of a burn by the time you get to the 20th repetition but not failing. Failing is the point where you have used a heavy enough weight or number of repetitions that you can’t physically do any more. This usually comes later, but you will get there! The speed of the repetition should be slow and controlled. Basically a 2-3 second count from the top to the bottom of the repetition should be used.  We demonstrate this in each video so you can understand visually. So, for example, if you are doing a bicep dumbbell curl it should take you around 2 seconds to curl the weight from your waist where you are holding the dumbbells to up near your chin at the completion of the curl (see video for bicep curls). Pay attention to what your body is telling you. If something doesn’t feel right, then stop doing it and ask for help. If there is any sort of sharp pain, stop the movement and ask for help. You may go through some slight discomfort in the beginning weeks, but it should never be sharp or painful. What you are looking for is a burn inside the muscle and not the joint or tendons. Again, in the beginning, there may be some discomfort in those areas but it should be sharp or pain full. If something doesn’t feel right, stop and ask for help.  We are here for you!

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