{"id":415,"date":"2017-07-30T09:40:10","date_gmt":"2017-07-30T09:40:10","guid":{"rendered":"https:\/\/repsandsetsapp.com\/?p=415"},"modified":"2023-04-04T19:01:27","modified_gmt":"2023-04-04T19:01:27","slug":"absolute-beginners","status":"publish","type":"post","link":"https:\/\/repsandsetsapp.com\/es\/2017\/07\/absolute-beginners\/","title":{"rendered":"Absolute Beginners"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.16&#8243; background_color=&#8221;rgba(255,255,255,0)&#8221; custom_padding=&#8221;0px||0px|&#8221; transparent_background=&#8221;on&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.16&#8243; custom_margin=&#8221;||0px|&#8221; custom_padding=&#8221;||0px|&#8221; global_colors_info=&#8221;{}&#8221; column_structure=&#8221;3_4,1_4&#8243;][et_pb_column type=&#8221;3_4&#8243; _builder_version=&#8221;4.16&#8243; background_position=&#8221;top_left&#8221; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_image src=&#8221;https:\/\/repsandsetsapp.com\/wp-content\/uploads\/2017\/07\/iStock_000017277101XSmall.jpg&#8221; force_fullwidth=&#8221;on&#8221; align_tablet=&#8221;center&#8221; align_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.16&#8243; animation=&#8221;off&#8221; sticky=&#8221;off&#8221; border_style=&#8221;solid&#8221; always_center_on_mobile=&#8221;on&#8221; global_colors_info=&#8221;{}&#8221; align_phone=&#8221;center&#8221;][\/et_pb_image][et_pb_text _builder_version=&#8221;4.16&#8243; border_style=&#8221;solid&#8221; global_colors_info=&#8221;{}&#8221;]<strong>This beginner&#8217;s program is a great way to start at the gym. <\/strong><\/p>\n<p>It starts with some cardio to get you warmed up, and then works through all the major muscle groups, using resistance machines rather than free weights, to help you get used to correct form. Adjust the weights so that you reach failure in your third set at around 15 reps. Each session should take about an hour. Complete this program 3-4 times a week, and always give yourself a day&#8217;s rest between sessions.<br \/>\n[\/et_pb_text][et_pb_code _builder_version=&#8221;4.16&#8243; global_colors_info=&#8221;{}&#8221;]<a href=\"repsandsets:\/\/pbjK\" class=\"get-button\">Get Program (lb)<\/a><!-- [et_pb_line_break_holder] --><a href=\"repsandsets:\/\/pbu\" class=\"get-button\">Get Program (kg)<\/a>[\/et_pb_code][et_pb_text disabled_on=&#8221;on||&#8221; _builder_version=&#8221;4.16&#8243; custom_margin=&#8221;||0px|&#8221; custom_padding=&#8221;||0px|&#8221; border_style=&#8221;solid&#8221; global_colors_info=&#8221;{}&#8221;]You need an iPhone with Reps &amp; Sets installed to download programs.<br \/>\nIf you don&#8217;t have an iPhone, you can <a href=\"https:\/\/reps.io\/pbu\">preview this program here<\/a>.<br \/>\n[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_4&#8243; _builder_version=&#8221;4.16&#8243; background_position=&#8221;top_left&#8221; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_sidebar area=&#8221;sidebar-1&#8243; _builder_version=&#8221;4.16&#8243; global_colors_info=&#8221;{}&#8221;][\/et_pb_sidebar][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This beginner&#8217;s program is a great way to start at the gym. It starts with some cardio to get you warmed up, and then works through all the major muscle groups, using resistance machines rather than free weights, to help you get used to correct form. Adjust the weights so that you reach failure in [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":391,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[42],"tags":[66,50,43,49],"class_list":["post-415","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-full-body","tag-1-day","tag-30-minutes","tag-beginner","tag-gym"],"_links":{"self":[{"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/posts\/415","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/comments?post=415"}],"version-history":[{"count":6,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/posts\/415\/revisions"}],"predecessor-version":[{"id":1461,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/posts\/415\/revisions\/1461"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/media\/391"}],"wp:attachment":[{"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/media?parent=415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/categories?post=415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/tags?post=415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}