A new dimension in weight loss, weight control, and fitness from the comfort of your home About Mr. Gym Exercise Video Course Featured Articles Fitness Tools Tasty Low-Fat Recipes  Member Forums Mr. Gym's Store Featured Websites My Account Featured Product:  Home   Members   Join Now   Affiliates   Contact Us  Beginner's 10-Week Exercise Program Week #1 - Abdominal Crunch Works the front abdominal wall (rectus abdominus) Develops the muscle that gives the “6 pack” look Week #2 - Seated Torso Twist Works the sides of the abdomen (obliques) Firms up those “love handles” on the sides Week #3 - Squats Works both the front and back of the upper legs (quadriceps & hamstrings) Also works lower legs (calves), rear end (gluteals), and lower back (erector spinae) Week #4 - Open Toe Squats Targets and tones the inner thighs known as the leg adductors Also helps firm up the outer hip area (hip flexors) Week #5 - Push-Ups (Chair & Floor Modified) Works the chest muscles (pectorals) Also works the back of the arms (triceps) and outside shoulder muscles (deltoids) Week #6 - Opposite Hand Pec Squeese Works the chest muscles (pectorals) Also works the outside shoulder muscles (deltoids) and forearms (extensors & flexors) Week #7 - Tight-Fisted Bend-Over Rows Works the muscles of the upper back (latissimus dorsi & rhomboids) Also benefits the lower back muscles (erector spinae) Week #8 - Arm Circles Works the whole shoulder girdle (front, middle and rear deltoids & trapezius) Also has some benefit to the arms (upper arms & forearms) Week #9 - Tricep Reach-Backs Works the back of the arms (triceps brachii) Helps firm up the “jiggle” in back of arms Week #10 - Self-Resistant Bicep Curls Works the front of the arms (biceps brachii) Helps give the arms a firm, defined look Closing Up - Final Words ©2005-2008, Mr. Gym™ Weight Loss And Fitness, All Rights Reserved. Terms of Service | Privacy Policy | Contact Us