Beginners, as well as advanced, should stick to the basic exercises. Basic is not meant as -beginner- but as an exercise that uses a lot of muscles. Rest is very important. During the actual weight training the muscle is broken down, it grows/rebuilds while it's resting, usually taking 48-96 hours. So a program should also have "days off". A beginner should also exercise the whole body. Beginners also need to find the correct weight to use. Generally the weight should be heavy enough so you can do 10 reps, with the last couple being pretty tough. If you can do 11 then raise the weight slightly. You should keep a log and write down the sets and poundages you used. Slowly up the weight when you can do at least 10 reps (work set). Don't get all wrapped up in how much weight you can do. Focus on good form and think about that muscle doing the work. Weight and strength will come with time. Okay, here's a basic beginner exercise program, it is by no means "THE" only program, it's just meant as a guideline: Done every other day, then 2 days off. (typically M-W-F, weekend off) Warm-up: 5-10 minutes Squats: 2 sets of progressive warm-ups. 1 work set Deadlifts: 2 sets of progressive warm-ups. 1 work set Bench Press: 2 sets of progressive warm-ups. 1 work set Pull-ups/downs: 2 sets of progressive warm-ups. 1 work set Abs Cool down & stretching: 5-10 minutes. All of this should take < 60 minutes. The log book may look something like this, the weights are just made up (YMMV): Date: 9/30/94 Squats: 100x10 (thats 100 pounds for 10 reps) Deadlifts: 50x10 Bench: 45x10 Pull downs: 40x10 Abs: 10 crunches After 1 month of this you should add another set to your work out. The log may look something like this: Date: 10/30/94 Squats: 130x10 130x10 Deadlifts: 65x10 65x10 Bench: 45x10 60x10 Pull downs: 40x10 60x10 Abs: 20 crunches After 1 month of this (month 3) you may add another set to your work out and stay with this for 3 months then take a week off and add exercises as needed. The idea is to slowly add weight(1-5 lbs) per week and do the same number of reps as you did before. If you can't do that weight then try it again next week. If you still can't do it the next week, then you've hit a temporary plateau. http://www.faqs.org/faqs/misc-fitness/part1/

GOLDS GYM _ There is no such thing as a beginners advance or expert work out the blue print is the same.....The bodybuilders in the magazines take steroids and GH and Testosterone some take 6 supplements per day and two needle shots called stacking . These male and females are under contract in the magazines meaning they get payed to pose ect. they are bodybuilding fitness models . For a natural person -without doctor prescription hormone shots , the blueprint is the same. This is the GOLDs GYM and the proffesional steroid users use this basic format its called "SLIT ROUTINES and SUPERSETTING the sets. The only difference is the natural person should do no more than 3 sets -the steroids users will do up to 15 sets ect. the more muscle mass the harder one must work the muscle or the higher the intensity . A skinny person has no business doing 5 sets 2 is enough ect. B ut this is the true way , the truth....the blueprint . For a steroid hormone free individual you will get a average physique. Male or female. To lose body fat: do aerobics first on empty stomach early in the morning then eat some protein before your weight training and one hour -after the weight training session. The diet is always high protein. Low fat medium carbs (like fruits and vegetables) and plenty of water through out the day ect. To train for muscle mass you work with the weights early in the morning and do the aerobic later on in the day. Because if you do aerobics first early in the morning you use up most your energy from the muscles so to defeat this energy loss or power loss you warm up like jumping jacks for two minutes then hit the weights first! Do aerobics later in the day like in the afternoon . When you do the cardio (aerobics) you do not go hard a full 40 miutes but something like: Jog 2 minutes walk fast 2 minutes /Jog 2 miutes ,walk two minutes -repeating this cycle untell 40 minutes arrive because no one can sprint full speed a straight 40 minutes . The diet is a must. Meaning 4-6 small meals per day, small meals like a cup of oatmeal and a fruit for breakfast, lunch chicken salad like the ones sold a taco bell ect. Dinner: Steak , inbetween meal snacks is: Protein drink Met Rx -or just plain water if you no into adding bulk that equals: about 6 small meals never stuffing yourself but eating small healthy meals. This is the blue print and I added a natural bodybuilders STACK oliminating the steroids but using vitamins instead. Sun- Wed : (Chest/Triceps ) Mon.Thu:- (Abs then Legs/and Calves ) Tue.Fri.- (Back then Biceps/ forearms /shoulders) # 3 exercises per body part- 1 set each exercise -total 3 sets per body part. different angle movements. Example -The biceps has three heads ect. Do no more than 12 exercises 20 minute workout- start with light weights add 5 lbs every Sunday once a week and not every workout day! Keep a diary log. THE Natural Stack : 5 bottles in a box label Mon-Fri ect. on each bottle- Monday Vitamin C Tue.- Milk Thisle herb (sold at vegetarian stores pill form its a liver tonic cleans your liver ) Wed. Testosterone or HGH sold at GNC stores in a locked up glass case) Thu. A one a day Multi-Vitamin. Friday the complete B- Vitamins (in pill form) This is a Monday thru- Friday STACK. ALl healthy and you take ONe per Day because they are labled and do not skip any meals even if you have to take $5 to a store and buy Tuna in can water and bread and wash it down with small carton of orange juice ect Be persistant takes a steady 6 months to get full results! never missing a workout or the meals ect. The only difference between the natural and the proffessional is the Stack they substitute Steroids and get hormone shots to get the freaky physique you see in the magazines , but that is a health risk destroys the organs and they also dehydrate themselves two weeks before posing so they can get the cut up look just for the camera then on off season they look blowed up when they go back to drinking water .