Fitness Shop
A Free Fitness Program especially designed to suit Body Building Beginners
When you start training seriously you require three essential things: Desire, a Goal and Guidance. It is very easy to start your training, because the interest levels are high. There are plenty of things for you to learn and many shops full of interesting products that will make ou feel as though you are making great strides towards physical fitness. However, if you really have the desire to get fitter, stronger and healthier you will have to put in the many hours of effort that it takes. This is where it becomes essential for you to have guidance during those first tentative steps on your fitness journey. At Heroes Fitness Shop we want you to succeed, your success is our success
You desire may be strong and you may have clear and achievable goals in mind, but these will be scuppered if you become injured soon after you begin or use your energy on the wrong exercises and then have nothing left for your targets. I the following routine we have given you the first steps that you will need to get past those first, sometimes painful, stages. We anticipate that this routine will last you for approximately 6 weeks and allow you to raise your fitness levels enough to allow you to move naturally on to one of our more advanced routines.
Remember: Always follow the warm up and warm down information. This is essential if you are to prevent injury during your early weeks.
Beginners Routine by Spencer Jackson (Experienced Personal Trainer)
Training: 3 days a week
Duration: 6 weeks
Summary:
Two all over body workouts and one cardiovascular training session per week. Each weight training exercise will consist
of 15 reps minimum to 20 reps maximum.
Day 1 - All over body workout.
Chest bench press 2 sets, 15 to 20 reps.
Shoulders dumbell press seated 2 sets, 15 to 20 reps.
Triceps pushdowns 2 sets, 15 to 20 reps.
Legs leg extensions 2 sets, 15 to 20 reps.
leg curls 2 sets, 15 to 20 reps.
calf raises 2 sets, 15 to 20 reps.
Back lat pull downs 2 sets, 15 to 20 reps.
Biceps barbell curls 2 sets, 15 to 20 reps.
Day 2 - day off, rest.
Day 3 - Cardiovascular (aerobic).
10 minutes exercise cycle.
10 minutes rowing machine.
10 minutes elliptical crosstrainer 30 minute total.
Day 4 - day off, rest.
Day 5 - Repeat day 1 routine.
Beginners Essentials
• 10 minutes aerobic warm up should be performed before weight training sessions.
• A rest period of 1 minute (or more if required) should be taken between each set.
• Each set should be trained comfortably for 15 to 20 reps. Do not train to failure.
• Cardiovascular sessions should be performed at a comfortable pace, not so you are breathing too heavily during the beginners routine.
• Once the 6 week beginners routine is finished it will be time to move on. Speak to one of our experts to see which
routine will now be best for you.
• Use a training diary to continuously monitor performance and provide motivation.
• Use the correct supplements and proper diet.
• Get enough sleep.
Heroes Training Tips
Train with a partner if possible or seek the help, advice and assistance of your gym instructor.
Follow the supplement guide and proper diet program to get the best results from your training.
In most exercise routines intensity is a key factor. You can increase intensity by limiting the rest time between sets,
completing more reps or using more weight.
Get enough rest. Your muscle will only develop and grow when you are resting.
It is very important not to over train as this can have detrimental effects on your development and your health.
Take a few days off at the end of each training cycle. This allows your body to recuperate before starting a new training routine. If you are using the muscle, power or athletic routines this is really important - these are very intense training routines.
Drink plenty of water.
Training routines are a guide only and can be changed to suit your circumstances.
For the cardiovascular exercises different equipment can be substituted as required eg treadmill instead of exercise bike.
It may at first be necessary to increase rest times between sets and then gradually reduce them.
Never lift weights so heavy they cause you injury – you should never use more weight than you can comfortably lift.
Sports supplements are not medicines and are not designed to treat, prevent, or cure any medical condition.
Always check with your doctor before starting any kind of exercise or supplement regime especially if you have any kind of medical condition.
About the Author
Spenser Jackson works as an shop manager and customer adviser for
Heroes Fitness Store. Please
contact him through the website for more fitness information, including
fitness equipment, core stability training and
supplements.
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2 LITTLEST PET SHOP Pony Shoe Charms Fit Crocs Jibbitz NEW $2.50 Time Remaining: 22d 4h 43m Buy It Now for only: $2.50 |
 75pcs PET SHOP shoe charm fit jibbitz crocs hyb030 03 $11.99 Time Remaining: 21d 14h 51m Buy It Now for only: $11.99 |
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30pcs PET SHOP shoe charm fit jibbitz crocs hyb030 02 $5.19 Time Remaining: 21d 14h 50m Buy It Now for only: $5.19 |
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15pcs PET SHOP shoe charm fit jibbitz crocs hyb030 01 $3.99 Time Remaining: 21d 14h 48m Buy It Now for only: $3.99 |
 DURA ACE Shimano CHAIN WHIP shop tool TRACK ROAD bike fit bmx mtb mx gt fixie $129.00 Time Remaining: 21d 5h 5m Buy It Now for only: $129.00 |
 LeachCo Organic Smart Prop R Shopper Body Fit Shopping Cart Cover 13750 $52.99 Time Remaining: 20d 17h 32m Buy It Now for only: $52.99 |
 Honda Jazz Fit 2002 2005 Service Shop Manual+DIY Repair Guide 2003 2004 $7.99 Time Remaining: 19d 8h 28m Buy It Now for only: $7.99 |
 2 X Eliminate Alarm Seat Belt Buckle Clasp Insert Plug Hyundai Emblem Shop Alarm $5.89 Time Remaining: 17d 5h 2m Buy It Now for only: $5.89 |
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13pcs PET SHOP shoe charm fit jibbitz crocs hyb030 03 $3.99 Time Remaining: 13d 14h 44m Buy It Now for only: $3.99 |
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65pcs PET SHOP shoe charm fit jibbitz crocs hyb030 05 $10.29 Time Remaining: 13d 14h 42m Buy It Now for only: $10.29 |
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WANTED IT HAD A FIT SHOPPING ID Holder Cigarette Case or Wallet MADE IN USA $13.99 Time Remaining: 13d 14h 34m Buy It Now for only: $13.99 |
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WANTED IT HAD A FIT SHOPPING Coin Mint Guitar Pick or Pill Box MADE IN USA $9.99 Time Remaining: 13d 5h 58m Buy It Now for only: $9.99 |
 2007 Honda Fit Service Shop Repair Manual FACTORY 07 $87.95 Time Remaining: 13d 4h 11m Buy It Now for only: $87.95 |
 2009 2010 2011 Honda FIT F I T Shop Repair Service Manual SET FACTORY OEM BOOK $139.95 Time Remaining: 12d 11h 6m Buy It Now for only: $139.95 |
 2007 HONDA FIT Service Shop Repair Manual SET FACTORY DEALERSHIP BOOKS HUGE $108.95 Time Remaining: 11d 14h 52m Buy It Now for only: $108.95 |
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NEW Prevention 21 DAY BELLY MELT Fitness Plan Diet Shopping List Recipes Abs $9.89 Time Remaining: 10d 9h 38m Buy It Now for only: $9.89 |
 2009 2010 HONDA FIT F I T Service Shop Repair Manual FACTORY DEALERSHIP OEM $109.95 Time Remaining: 10d 3h 31m Buy It Now for only: $109.95 |
 Leachco Prop R Shopper Body Fit Shopping Cart Cover Green Pin Dot $39.99 Time Remaining: 9d 7h 9m Buy It Now for only: $39.99 |
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Folding Wheeled Shopping Cart Fit in Your Bag Purse $21.12 Time Remaining: 8d 14h 33m Buy It Now for only: $21.12 |
 Leachco Prop R Shopper Body Fit Shopping Cart Cover Pink Forest Frolics $39.99 Time Remaining: 8d 7h 29m Buy It Now for only: $39.99 |
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 BASS PRO SHOP camouflage flex fit baseball cap $9.99 Time Remaining: 8d 2h 16m Buy It Now for only: $9.99 |
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