First Month
(Mondays)
| Chest and Shoulders | Light/Heavy |
| Bench Press | 5x8 to 5x12 |
| Incline Bench Press | 4x8 to 4x12 |
| Dumb–bell Press | 4x8 to 4x12 |
| Upright Row | 4x8 to 4x12 |
| Bent–arm Row | 4x8 to 4x12 |
| Lateral Raise (Standing) | – |
a) Biceps
b) Thighs and Backs
(Wednesdays)
a) Dumb–bell curl: 4x8 to 4x12
Reverse curl: 4x8 to 4x12
Preacher curl: 4x8 to 4x12
b) Squat: 4x8 to 4x12
Leg press: 4x8 to 4x12
Leg extension: 4x8 to 4x12
Stiff legs dead lifts: 4x8 to 4x12
c)Abdominal
d) Legs
(Fridays)
a) Sit–ups: 4x15 to 3x15
Crunches: 4x15 to 3x15
Leg raises: 4x15 to 3x15
b) Calf raise: 3x15 to 3x12
(these are done standing)
Calf raise: 3x15 to 3x12
(above are seated:use machine, if possible, otherwise use a barbell)
Squat, narrow: 3x8 to 3x12
Second Month
(same exercises on the principle of increasing the weight over those used in the first month, but doing the same number of repetitions and sets. The weight should be increased from 5 to 15 kg depending on the exercise.) (irrespective of any routine that you follow, you should leave the gym only after you’ve had a thorough cool down).
The cool down comprises of some basic ways as given below
Stretching your arms and legs. This stretches the biceps of the arms and the hamstring muscles of the legs. Lying on the ground flat with your arms stretched and legs laid well apart. Keeping your eyes closed, inhale deep breaths and exhale them slowly. Feel the energy flow in the different parts of your body. Repeat this for 3 to 4 times. Finally, open your eyes slowly and arise from the ground. You’ll notice that your body tends to sweat while doing the above. This ensures the cool down. You start feeling fresh, too! The routine suggested previously, is comparatively straightforward, with none of the usual complicated changes in the number of repetitions and sets. For advanced level routines relating to professional bodybuilding, refer to the following few books:
- Bodybuilding Encyclopedia by Arnold Schwarzeneggar.
- Weight training by W.Bright.
- Bodybuilding system by Joe Weider.
- Bodybuilding for Women by Joe and Ben Weider.
