When you start training seriously you require three essential things: Desire, a Goal and Guidance. It is very easy to start your training, because the interest levels are high. There are plenty of things for you to learn and many shops full of interesting products that will make ou feel as though you are making great strides towards physical fitness. However, if you really have the desire to get fitter, stronger and healthier you will have to put in the many hours of effort that it takes. This is where it becomes essential for you to have guidance during those first tentative steps on your fitness journey. At Heroes Fitness Shop we want you to succeed, your success is our success

You desire may be strong and you may have clear and achievable goals in mind, but these will be scuppered if you become injured soon after you begin or use your energy on the wrong exercises and then have nothing left for your targets. I the following routine we have given you the first steps that you will need to get past those first, sometimes painful, stages. We anticipate that this routine will last you for approximately 6 weeks and allow you to raise your fitness levels enough to allow you to move naturally on to one of our more advanced routines.

Remember: Always follow the warm up and warm down information. This is essential if you are to prevent injury during your early weeks.

Beginners Routine by Spencer Jackson (Experienced Personal Trainer)

Training: 3 days a week
Duration: 6 weeks

Summary:

Two all over body workouts and one cardiovascular training session per week. Each weight training exercise will consist
of 15 reps minimum to 20 reps maximum.

Day 1 – All over body workout.

Chest bench press 2 sets, 15 to 20 reps.

Shoulders dumbell press seated 2 sets, 15 to 20 reps.

Triceps pushdowns 2 sets, 15 to 20 reps.

Legs leg extensions 2 sets, 15 to 20 reps.

leg curls 2 sets, 15 to 20 reps.

calf raises 2 sets, 15 to 20 reps.

Back lat pull downs 2 sets, 15 to 20 reps.

Biceps barbell curls 2 sets, 15 to 20 reps.

Day 2 – day off, rest.

Day 3 – Cardiovascular (aerobic).

10 minutes exercise cycle.

10 minutes rowing machine.

10 minutes elliptical crosstrainer 30 minute total.

Day 4 – day off, rest.

Day 5 – Repeat day 1 routine.

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Beginners Essentials

� 10 minutes aerobic warm up should be performed before weight training sessions.

� A rest period of 1 minute (or more if required) should be taken between each set.

� Each set should be trained comfortably for 15 to 20 reps. Do not train to failure.

� Cardiovascular sessions should be performed at a comfortable pace, not so you are breathing too heavily during the beginners routine.

� Once the 6 week beginners routine is finished it will be time to move on. Speak to one of our experts to see which
routine will now be best for you.

� Use a training diary to continuously monitor performance and provide motivation.

� Use the correct supplements and proper diet.

� Get enough sleep.

Heroes Training Tips

Train with a partner if possible or seek the help, advice and assistance of your gym instructor.

Follow the supplement guide and proper diet program to get the best results from your training.

In most exercise routines intensity is a key factor. You can increase intensity by limiting the rest time between sets,
completing more reps or using more weight.

Get enough rest. Your muscle will only develop and grow when you are resting.

It is very important not to over train as this can have detrimental effects on your development and your health.

Take a few days off at the end of each training cycle. This allows your body to recuperate before starting a new training routine. If you are using the muscle, power or athletic routines this is really important – these are very intense training routines.

Drink plenty of water.

Training routines are a guide only and can be changed to suit your circumstances.

For the cardiovascular exercises different equipment can be substituted as required eg treadmill instead of exercise bike.

It may at first be necessary to increase rest times between sets and then gradually reduce them.

Never lift weights so heavy they cause you injury � you should never use more weight than you can comfortably lift.

Sports supplements are not medicines and are not designed to treat, prevent, or cure any medical condition.

Always check with your doctor before starting any kind of exercise or supplement regime especially if you have any kind of medical condition.