The Beginners Strength Training Program

Legs & Glutes Lunges Grasp a dumbbell in each hand and stand erect Step forward with the right leg about 2 or 3 feet allowing your body to descend toward the floor in a controlled fashion Stop when your left knee is almost touching the floor Now using the right leg drive up and step back into the starting position Repeat with the left leg
Seated Calf Raises Sit on the end of the bench holding a dumbbell across your knees Place your toes and the balls of your feet on a step or a block that is high enough to allow your calves to stretch fully without your heels contacting the floor Your knees should be bent at about a 90 degree angle Slowly lower your heels as far as you can to stretch the calves Then raise up on your toes as high as possible, contracting the calf muscles Make sure movement occurs only at the ankle joint
Chest Dumbbell Flies Grasp a dumbbell in each hand and sit down near the end of a flat bench, resting a dumbbell on each knee Lie back on the bench, positioning the dumbbells in the starting position with the palms facing in Keeping the elbows slightly bent, slowly lower the dumbbells bringing your elbows toward the floor Stop when your feel a stretch in the front of the shoulder and in the chest Pull the dumbbells together keeping the palms facing in until you reach the starting position
Back Dumbbell Pullovers Place a dumbbell on the end of the bench Get into the starting position with your upper back supported on the bench and knees bent at about 90 degrees Reach over and pick up the dumbbell; grasping it at the end lift it overhead Keeping the elbows slightly bent, slowly lower the weight toward the floor until your feel a stretch in the shoulders and under the armpit Slowly raise the dumbbell back to the starting position
Shoulders Seated Dumbbell Press Grasp a dumbbell in each hand and sit down near the end of a flat bench, resting a dumbbell on each knee Lift the dumbbells into the starting position just at or slightly above shoulder height, palms facing forward Press the dumbbells upward slowly and smoothly Stop the movement just before your elbows straighten Slowly lower the weights to the starting position
Arms Bench Dips Sit sideways on the center of the bench Grasp the bench with your palms facing backward Get into the starting position with your arms straight and your butt slightly off the bench Slowly lower your body toward the floor bending the elbows until you feel a good stretch in the front of the shoulder Raise yourself to the starting position, by straightening the arms and lock out the elbows You may increase the difficulty of this exercise by elevating the feet on another bench or a chair.
Concentration Curls Grasp a dumbbell in the right hand and sit on the bench Lean forward resting you right elbow on your right inner thigh Get into the starting position with the elbow straight and the weight close to the floor Curl the dumbbell up toward your body as far as possible keeping the palm facing your body Slowly lower the weight back to the starting position After completing the exercise with the right arm, repeat with the left
Abdominals Reverse Crunches Lie face up on the bench, grasping the top Bend the hips and knees to 90 degrees Slowly curl the abdomen, lifting the butt two to three inches off the bench Slowly lower yourself back to the starting position

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