Aaron Marino of alpha m. presents clarifications about the the 8 Weekly Workouts. These 8 Weekly Workouts are not for men who are just starting out. These workouts were designed for those who are a little more advanced who have worked out prior.
A beginner workout is posted below for conditioning muscles. Thereafter, you can use the weekly workouts if you cut down reps, number of exercises, types of exercises, or whatever makes you comfortable. Take your time as there’s no need to injure yourself.
Four Day Workout Plan for Beginners
Workout on day 1 and day 2. Take a day off for rest then workout day 3 and day 4. Then take two days off and start again. This will be a great starting point and will allow your body sufficient time to rest and recover.
- Day One: Chest and Shoulders
- Day Two: Back and Biceps
- Day Three: Triceps and abs
- Day Four: Legs
Exercise Selection
I would pick 4 exercises for the big body part (chest and back) and 3 for the smaller ones (shoulders, biceps, triceps, abs)- then pick 5 total exercises for legs. This should give you a good starting point. It is a good idea to pick a few new and different exercises the following week. Or you could switch up the order in which you perform the routine (week one when doing chest you may start with a bench press and so the next week you could still do the bench press but maybe make it your third chest exercise)
Repetitions
On each exercise shoot for between 12 and 15 reps. If you can’t get at least 12, the weight is too heavy.