Home > Manufacturers > Product Categories > Page Title Your Full Body Beginner Program.     Perfect routing for a beginner trainer. Remember to warm up 10 to 15 min and stretch before start working out. Training frequency : 3 days a week   /Sets per exercise: 2-3 Sets  /Rest: 1 -2 min Abdominals Floor Crunches (3 Sets x 12-15 Reps) -                                                    Back:                                                                                                                  Cable Seated Low Rows (2 x 10-12) - Lat Pull-downs (2 x 10-12); - Chest: Bench or Machine Chest Press (2 x 10-12); - Machine Chest Flyes or Dumbbell Flyes (2 x 10-12) - Shoulders: Shoulder Press or Military Press (3 x 8-12) - Biceps: (Arms) Dumbbell or Barbell Biceps Curls (3 x 10-12) - Triceps: (Arms) Cable Tricep Pushdowns (3 x 10-12) - Thighs: (Legs) Leg Extensions (2 x 10-12) - Squats or Leg Presses (2 x 10-12) - Hamstrings: (Legs) Machine Leg Curls (3 x 10-15) - Calves: (Legs) Calf Raises (3 x 10-15)-