Gain muscle for beginners

	Sample Traning Program ( Beginner / Male )						Table A 1
	Level : Beginner			Age: 14:20		Client: NAME OF CLIENT
	Goal: get gain muscle with fitness and shape
	Activty Level: play football for two hours per day , two days per week
	Medical Conitions: none
	Frequency 3 times per week (Saturday , Monday , Wednesday )
Saturday : Chest & Biceps
Flexibility: 5 minute of light stretching			Warm up: 10 minute treadmill walk
Rest		Sets	Reps		Resistance traning exercise
30		3	8		Barbell flat bench press
30		3	8		Flat bench dumbbell bench press
30		3	8		Incline dumbbell bench press
30		3	8		Flat bench chest fly
30		3	8		Standing barbell biceps curl
30		3	8		Standing dumbbell supinated biceps curl
30		3	8		Standing caple biceps curl
Flexibility: 5 minute of light stretching			Cardio: 10 minute treadmill walk
Reach curnch			*More functional exercise options:
Rotation curnch
Leg lift reserve curnch

Monday : Back & Triceps
Flexibility: 5 minute of light stretching		Warm up: 10 minute treadmill walk
Rest	Sets	Reps	Resistance traning exercise
30	3	8	Rear pull down
30	3	8	Lat pulldown
30	3	8	Barbell bent over row
30	3	8	Lat pulldown (reverse grip)
30	3	8	Barbell dead lift
30	3	8	Caple triceps pulldown
30	3	8	Caple overhead triceps extension
30	3	8	Dumbbell triceps kickbacks
Flexibility: 5 minute of light stretching		Cardio: 10 minute treadmill walk
Reach curnch		*More functional exercise options:
Rotation curnch
Leg lift reserve curnch

Wednesday: Shoulder & Legs
Flexibility: 5 minute of light stretching		Warm up: 10 minute treadmill walk
Rest	Sets	Reps	Resistance traning exercise
30	3	8	Seated barbell press (military press front)
30	3	8	Dumbbell deltoid unilateral front raise
30	3	8	Seated dumbbell shoulder press (military press)
30	3	8	Dumbbell posterior deltoid raise (reserve fly)
30	3	8	Barbell squat
30	3	8	Seated leg extension
30	3	8	Leg press machine
30	3	8	Prone(lying) leg curl
30	3	8	Seated calf raise
30	3	8	Standing calf raise
Flexibility: 5 minute of light stretching		Cardio: 10 minute treadmill walk
Reach curnch		*More functional exercise options:
Rotation curnch
Leg lift reserve curnch