Strength training for beginners-a flexible 12-week program
Ready to start making real gains? Filled with novice-friendly advice that covers every aspect of successful workouts, Strength Training for Beginners is the perfect choice for new weight lifters who want to make sure they start their strength training journey in a safe and effective way.
Not only will you get detailed-and fully illustrated-breakdowns of every exercise, but you'll also get tips and tricks for making sure your form is on point. Discover handy ways to increase or decrease the difficulty of individual exercises based on your unique needs. You'll even find out how to make sure you're getting the most out of your workout with must-have lifestyle advice. Let's get lifting!
Strength Training for Beginners shows you how to: Start strong-Jump right in with a flexible 12-week program perfect for easing you into weight training, while also providing you a solid foundation for continuing gains every week after.Work (out) from home-Get started with exercises that require minimal equipment, allowing you to slowly upgrade your home gym-buying barbells on day one is not required.Eat right-Discover how maintaining a proper diet (not to mention sleeping enough) is essential to improving the effectiveness of your strength training.
Whether you plan to get healthy or set yourself up for weight lifting success, Strength Training for Beginners will help you get there!
Author(s): Kyle Hunt
Publisher: Rockridge Press
Year: 2020
Language: English
Commentary: Strength Training for Beginners, A 12-Week Program to Get Lean and Healthy at Home
Pages: 198
Tags: Strength Training for Beginners, A 12-Week Program to Get Lean and Healthy at Home
INTRODUCTION
PART ONE: UNLOCK YOUR POWER
Chapter One: Getting Stronger
Chapter Two: A Stronger Life
Chapter Three: About the Program
PART TWO: THE EXERCISES
Chapter Four: Warm-Up Exercises
Jumping Jacks
Mountain Climbers
Arm Circles
Scapular Push-Up
Bird Dog
Leg Swings
Thoracic Bridge
Fire Hydrant
Chapter Five: Bodyweight Exercises
Push-Up
Air Squat
Pull-Up
Flexed Arm Hang
Handstand Push-Up
Hanging Leg Raise
Inverted Row
Single-Leg Calf Raise
Bench Dips
Glute Bridge
Y-W-T Isohold
Superman
Parallel Bar Dips
Cossack Squat
Bicycle Crunch
Plank
Chapter Six: Dumbbell Exercises
Goblet Squat
Romanian Deadlift with Dumbbells
Single-Leg Calf Raise with Dumbbells
Weighted Lunges
Flat Bench Press with Dumbbells
Incline Bench Press with Dumbbells
Weighted Sit-Up
Side Bend
Standing Shoulder Press
Side Raise
Hammer Curl
Alternating Curl
Triceps Kickback
Overhead Triceps Extension with Dumbbells
Dumbbell Row
Dumbbell Pullover
Chapter Seven: Barbell Exercises
Back Squat
Deadlift
Hip Thrust
Romanian Deadlift with Barbell
Bench Press
Close-Grip Bench Press
Incline Bench Press with Barbell
Overhead Press
Barbell Row
Barbell Shrug
Upright Row with Barbell
Barbell Curl
Reverse Curl
Lying Triceps Extension
Windshield Wiper
Rollout
PART THREE: THE 12-WEEK PROGRAM
Month One: Bodyweight
Month Two: Bodyweight + Dumbbell
Month Three: Bodyweight + Dumbbell + Barbell
RESOURCES
ACKNOWLEDGMENTS
ABOUT THE AUTHOR
