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Basic Aesthetics Program

This program is designed to help somebody get back into the gym.

It uses total body workouts to get the largest neuro-endecrine response, and to help limit the overall time spent in the gym.

You're actually going to do the same workout every time - this helps your body remember movement patterns, and grease the groove into your gym habit.

Do this every other day, at least 3 days a week.

Standing Calf Raise - 3 x 15-20

Seated Calf Raise - 2 x 15-20

Leg Press - 3-5 x 10-15

Stiff-Leg Deadlift - 1 x 10-15

Wide Grip Lat Pulldown - 3 x 8-12

Close Parallel Grip Cable Low Row - 2 x 8-12

BB Bench Press - 3 x 8-12

BB Incline Bench Press - 2 x 8-12

Standing DB Side Lateral Raise - 3-4 x 8-12

Rope Tricep Cable Extension - 3-4 x 8-12

Standing DB Double Arm Bicep Curl - 3-4 x 8-12

Situps - 2-3 x 25-50

Start with a Warmup set or two before the Work Sets listed above. 

Something like: 50% of the Work Set Weight for 5-10 Reps, then 75% for 3-8 Reps should be enough to warmup.

For each of the Work Sets, use a weight that lets you get in the rep range (it may take a few workouts to find a good weight).

When you do a set at the upper limit of the rep range (20 reps of the Calf Raises), increase the weight a little bit (about 5%) for your next set.

If you couldn't reach the lower limit of the rep range (say you only did 13 Calf Raises), decrease the weight a bit (about 10%) for your next set.

Keep Rest times between sets to less than 90"; as your conditioning improves, you'll be able to keep them to less than 60".

You should do this workout 12 times before moving on to another program, but if you're still making progress after 12 times, you can keep running it if you like until your progress stalls.

Should you do Cardio while doing this? Depends. I would say as long as it isn't impacting your ability to recover from these workouts, then go ahead; something like 8-16 minutes of easy walking or biking shouldn't be a problem, but some HIIT sprinting isn't going to be a good idea.

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