Monday: Back & Biceps

For every work out, start with a low weight but something that will still make you work for the sweat. You'll do 3 sets, decreasing the reps and increasing the weight for every set.

For example:

SETS  REPS  WT

1          10        60

2          8          65

3          6          70

Feel free to adjust the weight from these work outs to your needs and ability. Every week, increase your starting weight by 5 lbs.

Monday is back/biceps day with lat pulldown, back row and dumbbell curls. As you get more comfortable going from machine to machine and increasing the weight stack, try to keep rest between sets under 2 minutes.

These descriptions and images are taken from various websites. I want to make sure you are all being directed on the correct form. It would be a great idea if you consult your gym's experts or bring your own muscleman or woman to the gym with you for the first week!

MONDAY
Boyfriend's Tip: "Focus on good form, slow negatives."

Lat Pulldown

Week 1
SETS   REPS   WT

1           10         60

2           8           65

3           6           70
Week 2 start weight at 65 lbs.

Grip the bar like you're grabbing bike handlebars (pronated grip) with your hands shoulder width apart. Pull down your shoulders while keeping your arms straight, then pull the bar using your back and arms. You're working your armpit muscles, a.k.a. your lats. Pull your elbows back to touch the bar to your chest. Bring the bar back up to the start position, keeping it controlled.

Back Row

Week 1

SETS   REPS   WT

1           10         40

2           8           45

3           6           50

Week 2 start weight at 45 lbs.

Make sure the machine is adjusted to your height so you can comfortably grip the handles while keeping your back straight and your feet flat on the ground. Grip the handles in a pronated grip. Without moving anything but your arms, slowly pull the handles up to the sides of your chest. Hold for a second, and lower the weight back down.

Dumbbell Curls

Week 1

SETS   REPS   WT

1           10         10

2           8           15

3           6           20

Week 2 start weight at 15 lbs.

Start with your palms facing out and your arms straight. With your elbows close to your sides raise one (or both) dumbbell(s) to your shoulder. Lower to the original position and repeat (on the other side). Feel free to move them together or alternate. Concentrate on raising and lowering your dumbbells directly in front of your body, don't let your arms stray to the side--this could hurt your elbows and shoulders.