Beginner Program
Stage Two

1. At least four training sessions using Beginner Exercise Program Stage #1 (this is the minimum)
2. Have a filled out exercise program card and upgraded your workout by either adding more weight or beating your previous repetition score. This must be in every exercise you have done.
3. Have a great understanding of Dynamic warm ups and their importance to your results.
4. Have either a Home Gym or have joined a Health Club!!

 If you have completed the above points then you are ready for the next stage!

You do not have to be at the top level by the second week! You can gradually build yourself up until you are performing at the top level. Remember this is a journey not a destination. The idea is improve workout by workout. 

Beginner Stage Two is something you can stick to for as long as twelve weeks. By then your body will be prepared to tackle the next stage: Beginner exercise program: Stage 3

• Dumbbell Press
• Incline Press - Home Gym
• Incline Press - Health Club
  
• Tricep workout

Legs and Butt

• Leg Press
• Dumbell Squat - (if your Home Gym does not have a Leg Press)
  

Back and Biceps

• Lat Pulldown
• Bicep workout

We will also add in a small basic exercise you can use to help strengthen your lower back and some upgrades for the Hover

Abs/Lower Back

• Hover Upgrades - (See Advancements)
• Wheelbarrow - (Scroll to the bottom)
  
• Fitball Bridge - (Check out the best recommended fitballs here)

You will notice that I have bolded and put in italics the Tricep and Bicep workouts. The simple reason is they are not the most important! You know by now that these muscles get a great workout when you complete the other exercises.

What I do have is an understanding for those that want to feel those areas being worked on! So I have put the isolated exercises into the program for this simple reason. The human mind is fantastic and I know that if you have burning desire to do something you will.

So if you are going to do it, at least i'll be able to teach you the best way to do it!

I have but one small request before you dive in. Ensure you complete everything else on the program to an above average achievement and if you still have the energy to train those muscles, then please go for it!!

Just remember…

Never forfeit a Functional Compound movement for an isolated movement.

The way Beginner program Stage Two has been structured is to give your body optimal recovery during each exercise.

Plus allow you to step up the routine (in your own time) to training twice per week. Please ensure you have a minimum 72 hour recovery period during each workout (this applies only with strength training)

As a guideline, by the 6th week of being on this new program, you should be training twice per week.

• Get through the entire workout (in your own time
  - with or without the isolated bicep and tricep exercises)

• Step up the routine to twice a week (by the 6th week on the new program)

• By the 8th week you should be pushing three sets on each exercise. Start of by slowly introducing 3 sets into the first few exercises and then step it up until all exercises are three sets.

• Continue to challenge the body every workout.  Even if you only beat your previous workout rep by 1. This is still great and shows you the never ending improvement you can do every workout!

Next up we head towards the final stage of your Beginner Exercise Programs  - Stage #3. Here we will split your program up! 

This is a very exciting time for you... Great Work!