Free Weight Training Program - Beginner, 2nd Quarter

It includes two interchanging programs.

1st program	2nd program
Wide-grip pull-ups to the chest, 50 reps	Bench press 1x15*, 3-4x8
Angle lift 1x12 , 3-4x8	Lying dumbbell extension 3x10
Seated back press 1x12 (warm-up set with weight not more than working), 3-4x8. At first this exercise should be performed when seated without back support	Seated dumbbell biceps, 1x12*, 3-4x8
Barbell squat 1x15*, 3-4x12	Barbell squat 1x15*, 3-4x12
Bench press 1x12*, 3-4x8	Wide grip pull-ups to the chest, 50reps
Lying dumbbell extension 3x10	Angle lift 1x12*, 3-4x8
Seated dumbbell raise on biceps with back support on incline bench, 1x12*, 3-4x8.	Seated back press 1x12*, 3-4x8
Hanging straight legs lifting to the chinning bar, 50 reps	Hanging straight legs lifting to the chinning bar , 50 reps

*warm-up set with weight not more than working

As you noticed the routines include the same exercises with the same dosage, but they are performed in different sequence (order). The essence of this is the following: the weights you lift at the beginning of workout are higher than you are able to lift at the end of workout. However, you have already got through this weight and you haven’t got a psychological barrier. So, now you will be able to get through this weight at the middle or at the end of your workout. During the next workout when you perform this exercise at the beginning again this weight will seem to be too low and you will definitely add more weights.

Next: 3rd quarter of beginners weight training

After you pass beginners stage, you can explore intermediate bodybuilding routines.