A. Generally, when beginning a strength training program, I recommend doing a full body workout 2-3 nonconsecutive days. The workout can begin with the larger muscles of the lower body, and progress to the smaller muscles of the upper body. One exercise per muscle group completed in a circuit style workout is a great way to begin conditioning your muscles. Progress to 2-3 sets per exercise over time.
As you progress you can move to training lower body one day and upper the next. Increase the sets and exercises. You can do lower body and upper body 2-3 times each week alternating each workout. You can also add more exercises for each muscle as you become more advanced. An example would be as follows;
Day One and Three: Lower Body
Leg Extension 1-3 sets
Leg Curl 1-3 sets
Leg Press or Squat 1-3 sets
Calf Raise 1-3 sets
Day Two and Four: Upper Body
Lat Pulldown 1-3 sets
Chest Press 1-3 sets
Shoulder Press 1-3 sets
Tricep Press 1-2 sets
Bicep Curl 1-2 sets
Crunches 1-3 sets
Your body will become accustomed to the extra load placed on the muscles. Eventually you may move to training one or two muscles groups each workout with more exercises and sets. I generally will complete 4-5 exercises per muscle for a total of 14-16 sets for larger muscles such as lower body, chest and back, and 3-4 exercises with 10-12 total sets for shoulders, biceps and triceps. An example workout split would be;
DAY ONE: Chest and Triceps
Bench Press 3-4 sets
Incline Bench Press 3-4 sets
Flat Dumbbell Flyes 3-4 sets
Incline Dumbbell Flyes 3-4 sets
Rope Pressdown 3-4 sets
Overhead Tricep Extension 3-4 sets
"Skull Crushers" or Laying Dumbbell Extensions 3-4 sets
DAY TWO: Back and Biceps
Wide Grip Pulldown 3-4 sets
Reverse Narrow Grip Pulldown 3-4 sets
Dumbbell Row 3-4 sets
Cable Row 3-4 sets
Barbell or Dumbbell curls 3-4 sets
Preacher Curls 3-4 sets
Cable Curls 3-4 sets
DAY THREE: Legs
Leg Extensions 3-4 sets
Squats or Leg Press 3-4 sets
Dead Lifts 3-4 Sets Walking
Lunges 3-4 sets
DAY FOUR: Shoulders and Trapezes
Seated Shoulder Press 3-4 sets
Lateral Raises 3-4 sets
Cable Rear Laterals 3-4 sets
Dumbbell or Barbell
Shrugs 3-4 sets
Perform crunches, jackknives or other abdominal exercises after each workout.
*These workouts are general examples and not specific for individual goals or needs. They do not account for any pre-existing injuries or medical conditions. Always consult a CERTIFIED PERSONAL TRAINER who can develop a specific workout program for your individual goals and medical conditions which may exist.
**Always consult your physician before beginning this or any other exercise program to ensure you are able to begin a fitness program.