Myke Gray Myke Gray is one of Britain's leading personal trainers, whose qualifications include: Premier Master Diploma in Personal Training; Premier Advanced Personal Trainer; CHEK Level 1 Exercise Coach; CHEK Level 2 Holistic Life Coach and Premier Nutritional Advisor.

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Program 1 explained

Exercise the exercise you are to perform
Reps how many repetitions you are to perform of each exercise
Intensity how much weight you are to use for the exercise
Sets how many sets you are to perform in your workout
Time under tension how much time each repetition should take
This tells you how long in seconds each part of the exercise should take:
For example 1-1-1 shows that the contraction takes 1 second, you hold the contraction for 1 second, and the release is for 1 second
Rest how much rest you should take in-between sets
< Less than
> Up to

I recommend that beginners incorporate circuits into their first program. A circuit is when you rotate between different exercises, giving one muscle group time to rest while you work another.

This program has 2-3 exercises for everyone major muscle group. One of the objectives of a first program is to activate all muscles and find out the weak links. Do you have symmetry; is one side stronger than the other? For any muscle that is weaker than its opposite work on a 2.1 ratio Two sets on the weak side for every set on the strong side. Start with 1-2 sets on each exercise but as you progress increase up to 4-5 sets.

CIRCUIT 1

Exercise Reps Intensity Sets Time under Tension Rest
Supine Hip Extension 12-15 Body weight 1-2 1/1/01 >30 sec
Prone Cobra 12-15 Body weight 1-2 1/1/01 >30 sec

CIRCUIT 2

Exercise Reps Intensity Sets Time under Tension Rest
Dumb Bell Step ups 12-15 on each leg*1-21/1/01>30 sec
Lat Pull Down 12-15*1-21/1/01>30 sec
Dumbbell Chest Press 12-15*1-21/1/01>30 sec

A weight that you can perform the suggested number of reps with good form

CIRCUIT 3

Exercise Reps Intensity Sets Time under Tension Rest
Static Lunge 12-15*1-21/1/01>30 sec
Seated Row 12-15*1-21/1/01>30 sec
Regular push up 12-15Body weight-perform on knees if unable to do full push up1-2 1/1/01>30 sec

* A weight that you can perform the suggested number of reps with good form

CIRCUIT 4

Exercise Reps Intensity Sets Time under Tension Rest
Arnold Press 12-15*1-21/1/01>30 sec
Cable Tricep extension 12-15*1-21/1/01>30 sec
Bicep curls 12-15*1-21/1/01>30 sec

* A weight that you can perform the suggested number of reps with good form

CIRCUIT 5

Exercise Reps Intensity Sets Time under Tension Rest
Curl Ups 12-15*1-21/1/01>30 sec
Low Ab No 1 12-15*1-21/1/01>30 sec

* A weight that you can perform the suggested number of reps with good form