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Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles. Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days: Day 1 - Biceps, Back, Abs Day 2- Hamstrings, Shoulders, Abs Day 3 - Quads, Forearms, Calves Day 4 - Triceps, Chest, Abs The exercises recommended for beginners are as follows: CHEST: Chest press UPPER BACK: Lat pulldown, cable row SHOULDERS: Shoulder press, upright row, cable shrug, lateral raise, front raise TRICEPS: Kickback, pushdown BICEPS: Standing curl LOWER BODY: Leg press, leg extension, calf raise, lying leg curl
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