Recommended Workouts – Muscle And Definition For Beginners
About This Workout
This workout is designed for beginners who want to improve endurance and muscle tone in the arms, chest and stomach….
It should take around 29 minutes to complete
Warm Up
Exercise Bike 5 minutes at moderate speed/effort
Main Workout
Note for all exercises – select a weight setting that you can just about workout with for 30 seconds at a time.. do not over estimate your ability.. push your self, but do NOT over lift as it could cause injury.
Chest Press with wide grip -repeated lifts for 30 seconds, rest for 45 seconds and then repeat 7 
times.
Lat Pull Down with wide grip – repeated pull downs for 30 seconds, rest for 45 seconds and then repeat 2 times
Shoulder Press – Repeated Lifts for 30 seconds, rest for 45 seconds and then repeat 2 times
Seated Row – perform for 30 seconds, rest (45 secs) and then repeat 2 times
Leg Extension – perform for 30 seconds, rest (45 secs) and then repeat 2 times
Leg Curl – Perform for 30 seconds, rest (45 secs) and then repeat 2 times
Cool Down
Cross Trainer 5 minutes gradually reducing speed and intensity to lower heart rate and assist recovery.
Stretching –
a very important part of exercising to ensure good muscle recovery and also can prevent cramps
Upper Back 30 secs
Chest 30 secs
Quads 1 minute – Hold for 30 secs on both sides
Hamstring 1 minute – Hold for 30 secs on both sides
Calf 1 minute – Hold for 30 secs on both sides.
As with any workout program, this is most effective when completed alongside a healthy diet and lifestyle…
