Working

Out For
Beginners

Working Out for

Beginners

!! ! ! ! ! ! ! ! ! ! ! !

!!
By: Abisay Olivares
For athletes who are beginners in working out
University Of North Texas
TECM 2700

Table Of Contents

iii

Table of Contents
!
!

Contents'
Table of Contents!.......................................................................................................................................!iii
Introduction ......................................................................................................................... v
Safety Requirements: .......................................................................................................... 1
Chapter 1: Warming-Up ..................................................................................................... 3
The Warm-Up ................................................................................................................. 3
The General Warm-Up ................................................................................................... 3
Warming up each muscle group ..................................................................................... 4
............................................................................................................................................. 5
Chapter 2: Getting to know your terms ........................................................................... 7
The Terms ....................................................................................................................... 7
Chapter 3: Exercising Properly ......................................................................................... 10
Breathing ....................................................................................................................... 10
Positioning ........................................................................................................................ 10
Motion ........................................................................................................................... 10
Chapter Four: The Workouts ............................................................................................ 15
The Six Week Program ..................................................................................................... 17
Chest: Bench Press........................................................................................................ 17
Chest: Dumbbell Press .................................................................................................. 18
Triceps: Extensions ....................................................................................................... 19
Triceps: Close Grip Bench ................................................................................................ 19
Biceps: Dumbbell Curls .................................................................................................... 21
Biceps: Hammer Curls ...................................................................................................... 23
Back: Pull-Ups .................................................................................................................. 23
Back: Wide Grip Pull-Ups ................................................................................................ 24
Legs: Weighted Squats ..................................................................................................... 25
Abs: Crunches ................................................................................................................... 25
Shoulders: Shoulder Raises........................................................................................... 26
Traps: Shrugs ................................................................................................................ 27

Introduction

Introduction
!

Working out requires a lot of hard work, and determination. It is a

vital fundamental for any athlete who is looking for ways to
improve physically and mentally. Although it is very helpful to
workout, many athletes are not very aware on how to work out
properly or what workouts to actually do. Before you are ready to
actually start working out, you must:
Know how to exercise properly
Know what body parts to work out
Know when to work out each body part
Its crucial to be an expert in working out correctly because not
only does it make the athlete look better, but it allows them to fully
understand the aspect of each workout and what it really does for
them.
This manual provides you with written instructions for a six-week
program and pictures for exercising properly. It contains all the
necessary skills and steps for any beginner to ensure that they are
executing their workouts correctly.

Safety Requirements

Safety Requirements:
!

Before we get started, make sure to read and understand all the
safety requirements about this manual.

!
!

Always read each step carefully. Do not move on until you

fully understand the step.
Read all the safety steps that are provided before each
workout.
Make sure when you are doing your workouts there is plenty
of room, and you are in a safe environment where you cannot
get hurt.
Do not wear any loose clothing, or dangling jewelry when
working out.
When using any sort of weights, make sure it is a suitable
weight. For your safety, do not use any weight that is too
heavy. You could seriously injure yourself.
Do not continue with an exercise if you begin to feel sudden
pain. If the pain persists, seek medical assistance.
Do not forget to breathe between each workout and take
enough time in between. You do not want to tire yourself out
so quickly.
Lastly, this is a manual provided for beginners, so do your
best and have fun. Now, lets begin..

Chapter 1:
Warming Up

Chapter!1!!!
!
!
!

!
!

!
!

!
!

!
!

!
!

!
!

3!

Chapter 1: Warming-Up
!

Warming up can be very useful, it allows you to increase your blood

flow, which will allow you to warm up for those weights you plan on
using. Warming up allows you to loosen up your muscles, by doing so;
you will endure an even longer and more effective workout. It is very
important that you warm up for about 10-15 minutes before each
workout. This will maximize your workout time.
!

The Warm-Up
For this six-week program you will be working out different muscle
groups. In this chapter you will find a table that includes a general10-15
minute workout depending on each different muscle group you are
working out.

The General Warm-Up

This is a general warm-up that will be provided and used for most
exercises:
1. The first step to the warm-up will be to make sure you have plenty of
room.
2. Stand completely still and straight up.
3. Lift your hands completely above your head and stretch them out
completely.
4. Lock your hands together as you stretch them.
5. Hold for about a minute and repeat two more times.
6. The next part of the warm-up will be to stand straight up.
7. Bring your arms up to where they make ninety-degree angles with
your sides and are parallel with the floor. When you are here you
should be in a T-shape position.
8. Next, you will move your arms in small circles in a clockwise
position. Do this for about a minute or so.
!

9. Next you will want to place your arms the same way you had them
in step seven. This time you will move your arms in a counter
clockwise position. Do this for about a minute or so.
10. Now for the final step you will make sure you have plenty of room.
11. Once you have found a good safe and open area, begin to slowly run
in place.
12. Keep your arms bent at a ninety-degree angle, and continue running
in place for about three minutes.
**Reminder- This is a general warm-up for every workout you will be
doing. Do this before every workout for about 10-15 minutes.

Warming up each muscle group

In this section you will be provided with tables on which muscle groups
you should warm-up together and the type of warm-up you should use.

Body Parts/Groups

The Warm-Up

Time

Chest and Triceps

For this warm-up, you

will complete the
general warm-up that
was given above.

10-15 Minutes

Body Parts/Groups

The Warm-up

Time

Back and Biceps

Complete the general

warm-up, as well as
thirty jumping jacks.

10-15 Minutes

Chapter!1!!!
!
!
!

!
!

!
!

!
!

!
!

!
!

!
!

Body Parts/Groups

The Warm-up

Time

Abs and Legs

For this warm-up you will

only need to run in place.
(Exercise found in the
general warm-up)

10-15 Minutes

Body Parts/Groups

The Warm-up

Time

Shoulders and Traps

For this warm-up you will

do the general warm-up
without the running in
place section.

10-15 Minutes

5!

Tips and Tricks:

Make sure to breathe through your nose and out your mouth.
Do not try to rush the warm-ups, they are designed to energize
you, and help you start your workout.
When running in place try to maintain a tight core and a
straight back.

Chapter 2: Getting to
know your terms

Chapter!2!!!

7!

Chapter 2: Getting to know your terms

!

Know that you have mastered your warm-ups. You are ready to
begin your workouts. There is just one more thing that is required.
This is a manual for beginners, so we need to explain all the terms
that come with working out.

The Terms
!

1. Sets- this refers to when athletes say how many times they will
repeat an exercise. A set is also the total number of reps you do.
Ex) One set would be equal to 20 reps of push-ups.
2. Reps- known as repetitions, this refers to how many times you
will do the exercise. Ex) Will you do 20 reps of push-ups,
meaning you will do 20 push-ups.
3. Super Sets- This is performed when athletes are having a very
intense workout. It is known as the combination of two different
workouts for two different muscles, back to back. Ex) You do
pushups for your chest, and immediately after you do pull-ups
for your back.
4. Circuit Training- This refers to when you are working out a
specific muscle, you perform a series of workouts for that
muscle.
5. Cooling Down- This is usually done towards the end of your
workout. Athletes tend to slow down their pace in the gym and
gradually come to a stop.
6. Maxing out- This refers to when an athlete wants to find out
how much actual weight he can fully lift, and he finds a weight
he can correctly lift one time and one time only.
**Reminder- These are the basic terms for any beginner, there are
many more that you will soon learn as you advance and gradually
grow as an athlete.
!

Chapter 3: Exercising
Properly

Chapter 3

Chapter 3: Exercising Properly

!

In this section you will learn how the proper techniques to have a
correct workout.

Breathing
!

One of the most important parts of exercising is that you breathe.

Breathing in and out at a controlled pace can really help you a lot.
A quick tip: When you begin a workout that involves weight
you will exert force, which will cause you to hold your
breath. DO NOT hold your breath. Allow your breathing to
occur naturally.

Positioning
!

The way you position your body when you work out is very
essential to do. Make sure you keep a straight back when you are
standing up. Allow yourself to find a comfortable position. Keep a
good posture. It will help a lot, and will reduce you from getting
any injuries.

Motion
!

When you begin to execute any workout, try not to swing your
back. Do not do any unnecessary movement that can cause you to
get hurt. Keep your core tight, and when you lift weights keep your
body still. When you finally reach a point where you begin to
workout with really heavy weight, your body will tend to sway and
your legs will begin to assist you. This will decrease your progress.
Your legs will benefit more from the workout because the weight
will be to heavy. Do not do this. Find a comfortable weight that
you know you can do for three sets with multiple reps.

10

Working Out For Beginners Manual

**Reminder Your muscles can be very delicate; so do not overload them

with heavy weights and bad posture.
You can easily get hurt if you do not exercise properly.
You must always workout with the proper form as you
learned above.
You need to remember to keep your breathing naturally.
When you lift weights keep your body position still and do
not do any unnecessary movements.

Chapter 4: The
Workouts

12

Working Out For Beginners Manual

Chapter Four: The Workouts

!!

You have finally learned what to do before and during a workout.

You can finally put it to a test, by starting your workouts. In this
section you will be provided with a table for the different types of
workouts that you will do for a period of six weeks.
!

Body Part

Exercise

Sets

Reps

Chest

Bench Press
Dumbbell Press

1-3

10-12

Body Part

Exercise

Sets

Reps

Triceps

Tricep
1-3
Extensions
Close Grip bench

10-12

Body Part

Exercise

Sets

Reps

Biceps

Dumbbell Curls
Hammer Curls

1-3

10-12

Body Part

Exercise

Sets

Reps

Back

Pull Ups
Wide Grip Pull
ups

1-3

10-12

!
!
!
!

13

Chapter 4
!!!
!
!

!
!
!

!
!
!

!
!
!

!
!
!

!
!
!

!
!
!

!
!
!

!
!
!

!
!
!

!
!
!

!
!
!

Body Part

Exercise

Sets

Reps

Abs

Crunches
Planks

1-3

Do until you
cant do
anymore

Body Part

Exercise

Sets

Reps

Legs

Squats

1-3

10-12

Body Part

Exercise

Sets

Reps

Shoulders

Shoulder raises

1-3

10-12

Body Part

Exercise

Sets

Reps

Traps

Shrugs

1-3

10-12

!
!
!

Reminder**
Follow these according to the type of workout you are doing.
Choose a weight that will be comfortable for you to finish the
required reps and sets for each one.
!
!

14

Working Out For Beginners Manual

The Six Week Program

!

You will do each of the workouts provided above for six weeks on
the designated days. You will work out for six days in each week.
The last day, which will be day seven. This day will be your rest
day. Use the tables above to see how many sets you do. Also,
before each workout remember to do the warm-up provided in the
manual.
!

Day 1 & 4: These days will consist of chest and triceps.

Chest: Bench Press
!

1. First, do the designated warm-up

listed above.
2. Then start by finding a bench press.
3. Do not apply weight, for this
workout you will do it entirely with
the bar.
4. Next, lay on the bench press and
find the center of the bar and then
place both of your hands roughly
around 12 inches from each other.
5. Once you are gripping the bar begin
by lifting up your chest a little to
cause your back to curve and keep
your feet flat on the floor.
6. Once you are comfortable begin by
lifting the bar.
7. Once you have lifted the bar, bring
it down slowly to where it touches
your chest gently.
8. Once it touches your chest bring the bar back up and repeat the
repetitions until the complete amount is done.

Chapter 4

15

Chest: Dumbbell Press

!

1. Start by finding an appropriate set

of dumbbell weights for this
workout.
2. Then go find a flat bench.
3. Sit down on the bench, as you sit,
make sure the weights are on your
knees.
4. Now lie down slowly and bring the
weights down with you. When
youre laying down have the
weights to your side as shown in the
picture.
5. Before you begin to lift the weights
make sure that your back is!a little
curved.
6. Once you are comfortable, begin to
slowly lift the weights.
7. When you reach the top, bring the
weights back down in a controlled
pace.
8. Then repeat the reps you have left, and finish the required sets.
!
!
!
!
!
!
!
!
!
!
!
!
!
!

16

Working Out For Beginners Manual

Triceps: Extensions
!

1. For this exercise, make sure you find

a comfortable weight that you will be
able to use for three sets. You will
only use one hand at a time.
2. Once you find your weight, go find a
bench that you can use. Whichever
arm you plan on using, make sure
you use the same leg for this next
step. For example, if you are using
your right arm use your right leg.
3. Place your right knee on the bench
and keep the other one on the floor.
Now place the hand that is not in
possession of a weight on the bench
for support.
4. Now make sure your back is straight.
Now focus on the hand with the
weight, pull it back to where you cant pull it back anymore.
Extend it, and make sure you feel it in your triceps.
5. Refer to the picture for help. Finish the required reps and sets
and move onto the next workout.

Triceps: Close Grip Bench

!

1. Although this says bench, it targets

the triceps more.
2. Now, begin by finding a flat bench
press to use.
3. Lay underneath the bar, and instead
of placing your hands 12 inches from
each other, place your hands right
next to each other at the center of the
!

Chapter 4

17

bar.
4. Now, when you have a comfortable
grip, lift the bar up and fully extend
your triceps.
5. Then bring it down slowly, and touch
your chest and repeat the process. Do
this for the required reps and sets.
Tips and Warnings:

When you begin to perform these exercises do not overload

on the amount of weight that you add.
These are workouts for beginners. You want to start slow
then gradually build on the weight.
Do not just jump straight into the workout; make sure you
know how to do it first.

18

Working Out for Beginners Manual

Day 2 & 5: These days will consist of biceps and back

Biceps: Dumbbell Curls
1. Begin with the required warm-up
from the warm-ups section for biceps
and back.
2. Once the warm-up is complete, find
two dumbbells that are the same
weight and that you will be able to do
for the required amount of reps and
sets.
3. Hold the weights and make sure you
stand completely straight.
4. Place your dominant foot a little in
front of the other foot for more
support.
5. Now, make sure your palms are
facing forward while you grip the
weights. Keep your elbows down,
and slowly bend your arms and bring the weights up to where
you cant bend them anymore.
6. After your arms reach the top, bring them back down slowly.
Make sure to concentrate the force you are using on solely your
biceps. Then repeat the process until all the required reps are
finished.

Chapter 4

19

Biceps: Hammer Curls

!

1. Begin with the required warm-up from

the warm-ups section for biceps and
back.
2. Once the warm-up is complete, find two
dumbbells that are the same weight and
that you will be able to do for the
required amount of reps and sets.
3. Hold the weights and make sure you
stand completely straight.
4. Place your dominant foot a little in front
of the other foot for more support.
5. Now, make sure your palms are facing
your sides while you grip the weights.
Keep your elbows down, and slowly
bend your arms and bring the weights
up to where you cant bend them
anymore.
6. After your arms reach the top, bring
them back down slowly. Make sure to
concentrate the force you are using on solely your biceps. Then
repeat the process until all the required reps are finished.
!

Back: Pull-Ups
!

1. Before we get started, you need to find a

pull up bar.
2. Once you have found a pull up bar, start
grabbing it to see that you can get a
comfortable grip.
3. Next, you will make sure that when you
grip it your palms are facing you and

20
4.
5.

6.

7.

Working Out For Beginners Manual

your knuckles are facing away from you.

The distance between each hand should be the width of your
head. Grab the bar towards the center with the correct distance
between each hand.
Now, give your self a little boost by hopping up in the air. Once
you are in the air, pull yourself up with the strength in your
arms. While you pull yourself up, keep
your arms still and bend your knees and
lock them together. Try to pull yourself
as high up as you can.
Once you reach the top, or however
high you can go, do not drop yourself to
the floor. Continue going back down
and up for as many times as you can.
When you finally finish, allow yourself
to catch your breath before moving onto the next workout.

Back: Wide Grip Pull-Ups

!

1. Before we get started, you need to find a

pull up bar.
2. Once you have found a pull up bar, start
grabbing it to see that you can get a
comfortable grip.
3. For this workout you will grip the bar
much further than last time. Probably
around twice as much as the regular pull
up.
4. When you begin to grip the bar make
sure that this time your palms are facing
away from you and your knuckles are
facing towards you.
5. Grip the bar at a further distance and
give yourself a little hop.
!

Chapter 4

21

6. When you hop, pull yourself up with your arms.

7. Keep your legs bent and lock your feet together.
8. Pull yourself up as high as possible and then bring yourself back
down. Remember do not let your feet touch the ground until you
have completed all of your reps and sets.

Day 3: This Day will include Legs and Abs

Legs: Weighted Squats
!

1. Before doing this exercise, make sure

you complete the designated warm up
for this particular muscle.
2. Now grab two fifteen-pound dumbbells,
and stand straight up.
3. Hold the weights to your side, and place
your dominant foot in front and keep
your least dominant foot straight with
your body.
4. Now you will bend your dominant foot
and your other foot and! slowly go
down. You can go as far as you want,
but do not touch the ground. Keep your
back straight at all times when you
perform this exercise.
5. Complete all of your reps and sets.
Refer to the picture for assistance.

Abs: Crunches
!

1. Before you do this workout find a comfortable area with plenty

of room, and as well as a nice area to lie down on.
!

22

Working Out For Beginners Manual

2. When you find your area, lay

completely flat on the floor.
3. Bring your knees up to where your heels
touch or almost touch your behind.
4. Now place your hands behind your head
and inter lock them, then move your
upper body up to where your chin
almost touches your knees.
5. You will do this exercise until failure.

Day 6: This Day will include Shoulders and Traps

Shoulders: Shoulder Raises
!

1. Before you begin, you must complete

the warm up provided for todays
exercise.
2. Next, you will grab two ten-pound
dumbbells.
3. Make sure you are in an area with
plenty of room.
4. You will hold the dumbbells sideways,
to where your palms face behind you.
5. From here you will alternate arms, you
will start with your right arm and lift it
straight up. Do not bend it, just keep it
straight and bring it up to where your
arm is parallel to the ground.
6. Then bring it back down very slowly
and do it with the other hand.
!

Chapter 4
7. Make sure to complete the required amount of sets and reps for
this workout.
Traps: Shrugs
!

1. This workout is very simple as it says it

in the name. For your! first step grab two
dumbbells at your weight preference.
2. Then hold them to your sides and keep
your back straight.
3. Then all you have to do is lift your
shoulders up and shrug your traps.
4. Your arms should move up a little, try to
keep them as straight as possible.
5. Focus on shrugging and really squeezing
our traps.
6. Repeat until failure, and then complete
the required sets.

23

24

Working Out For Beginners Manual

Index
!

dumbbells, 21, 23, 25, 26, 27

pull up, 23, 24
reps, 7, 10, 16, 18, 19, 20, 21,
23, 25, 27
sets, 10, 16, 17, 18, 19, 20, 21,
23, 25, 27
traps, 27
!

weights, 9, 3, 10, 11, 18, 21,

23, 25
workout, 7, 9, 3, 4, 7, 10, 11,
15, 16, 17, 18, 19, 20, 24,
26, 27
chest, 3,4,5

Chapter 4

23