BEGINNERS GUIDE

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					                                         BEGINNERS GUIDE
Fat Burning Furnace™
                Page 81 – 82
                Beginners Routine

                Page 83 – 85
                Beginners Guidelines



                                BEGINNERS ROUTINE A
       BODY PART EMPHASIS                     EXERCISE           SETS   REPS
 Quadriceps, Buttocks, Lower Back           Barbell Squat         1     8 – 10
 Quadriceps                                 Leg Extension         1     8 – 10
 Hamstrings, Buttocks, Lower Back          Barbell Deadlift       1     8 – 10
 Hamstrings                                    Leg Curl           1     8 – 10
 Pectorals, Deltoids, Triceps            Barbell Bench Press      1     8 – 10
 Pectorals                               Incline Dumbbell Flys    1     8 – 10
 Lats, Biceps                                 Pulldown            1     8 – 10
 Deltoids, Triceps                      Barbell Overhead Press    1     8 – 10
 Biceps                                  Dumbbell Bicep Curl      1     8 – 10
 Triceps                                 Overhead Dumbbell        1     8 – 10
 Calves                                   Standing Calf Raise     1     8 – 10
 Abdominals                                     Crunch            1     8 – 10


                                BEGINNERS ROUTINE B
       BODY PART EMPHASIS                     EXERCISE           SETS   REPS
 Quadriceps, Buttocks                         Leg Press           1     8 – 10
 Quadriceps                                 Leg Extension         1     8 – 10
 Hamstrings, Buttocks, Lower Back        Stiff Legged Deadlift    1     8 – 10
 Hamstrings                                    Leg Curl           1     8 – 10
 Pectorals, Deltoids, Triceps           Dumbbell Incline Press    1     8 – 10
 Midback, Biceps                             Barbell Row          1     8 – 10
 Lats                                     Dumbbell Pullover       1     8 – 10
 Deltoids, Triceps                     Dumbbell Overhead Press    1     8 – 10
 Biceps                                   Barbell Bicep Curl      1     8 – 10
 Triceps                                  Triceps Pushdown        1     8 – 10
 Calves                                   Donkey Calf Raise       1     8 – 10
 Abdominals, Obliques                    Dumbbell Side Bends      1     8 – 10
                                                 BEGINNERS GUIDE
BEGINNERS ROUTINE GUIDELINES
   I.   Work 3 times per week, on an every other day schedule, making sure to get at least 1 day of
        rest between workouts, and 2 days rest after the third workout of the week.

  II.   The first week, perform the A workout twice and the B workout once. The next week do the
        opposite and continue to alternate each week. Basically - A B A B A B

 III.   Select a weight for each exercise that allows you to perform no more than 8-10 repetitions
        with maximum effort that is until you reach momentary muscular failure. You may select a
        weight that is too heavy or too light initially, causing you to fail at more than 10 or less than
        8 reps. Don’t worry – just adjust the weight slightly during the next workout so that you are
        back in the 8-10 range.

 IV.    Make sure to keep the exercises that work the largest muscle groups early in the workout,
        when you are the freshest. Perform about 4-5 exercises for your lower body and about 7-8
        exercises for your upper body.

  V.    Perform each exercise in a slow and controlled fashion - generally 2-3 seconds on the
        positive or lifting portion, and 3-4 seconds on the negative or lowering portion of the
        movement. Pause briefly in the contracted position (after the lifting portion) and at the
        start of the movement.

 VI.    Utilize double progression. Strive to add 1 or more repetitions to each exercise at every
        workout. When you can perform 10 or more repetitions to failure with a particular
        resistance, increase the resistance by 2.5 to 5 pounds, forcing you back to the 8 rep range
        for your next workout.

VII.    Train at a brisk pace. Try and keep rest between exercises to a minimum. A good target to
        shoot for is 30 seconds. At first, it will be difficult to achieve this, but after a couple of weeks
        you’ll become conditioned to working at this pace. Training like this will provide amazing
        cardiovascular benefits, in addition to the strength and muscle building. Plus, your routine
        will only take about 20-25 minutes to complete. Not a bad time investment for a strong
        body!

VIII.   It is not necessary to do warm-up sets, as if the repetitions are performed slowly and under
        control as recommended, there is little or no risk of injury. The first few reps of the set
        actually provide a mini warm-up built in. If you must perform subsequent warm-ups you will
        cut short the cardio-vascular benefits of moving from one intense exercise to the next.

 IX.    The exercises listed are not written in stone. You may substitute similar exercises or
        variations from the ones listed. Just be sure to keep the exercises that work the largest
        muscle groups early in the workout and perform 4-5 exercises for your lower body and 7-8
        exercises for your upper body.

                                                    Poulos, R (2009). Fat Burning Furnace. pgs 81 – 85.
                                                            Wixom, MI, USA: Zero to Hero Fitness, LLC.

				
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Description: Dumbbell exercise barbell exercises more than the balance and coordination to control weight, the larger movements, therefore can be fully stretched muscles, have broad mind. The usual training movement in two, flat dumbbell bench press and flat dumbbell flyes. The former is lying in the training stool, his hands holding a dumbbell. Stretched arms, the dumbbells, palm relative, slow down until the upper arm dumbbell in parallel with the ground, and then boost the dumbbell to return to the starting position, so to repeat. The so-called dumbbell flying bird is lying in the training stool, his hands holding a dumbbell lift, palm relative, open arms, along a circular trajectory to the sides of the body slow down dumbbells, until the upper arm and parallel to the ground, then backtrack. The two group of sports should pay attention to in the process of pushing, ensure that the vertical push dumbbell, not deviation. To the coach reminded of beginners the best please people aside protection, avoid incoordination when injury to muscle. Dumbbell exercises there is a benefit, is can be performed to coach suggested whenever and wherever possible, usually at home can also be a mirror to practice, and can correct action, one can appreciate their own results.