Advanced Beginner 1

Start with a 10-minutes cardio workout. What to do? The jogging machine!

Next follow the routine below :

1) Dumbbell squat for the Gluteals,Quadriceps, Hamstrings and Lower Back
2) Fly for Pectorals
3) Cable row for Upper and Mid-Back, Biceps
4) Seated barbell shoulder press for Deltoids, Triceps and Trapezius
5) Standing dumbbell biceps curl for Biceps
6) French press for Triceps
7) Crunch for Abdominals and Obliques
8) Back extension for Hamstrings, Gluteals and Lower Back

Do 1 - 8 for 3 sets.
First set - 12 reps with lighter weight
Second set - 10 reps with light weight
Third set - 8 reps with heavy weight
Do this for the first 4 weeks before switching to another type of routines... (which I will be updating in this blog later)