Beginner’s Workout

Beginner’s Weight Training Workout Routine

This is a basic yet extremely effective 4-day workout plan that’s perfect for beginners, or if you’ve been out of the gym for a while and are coming back. It’s important to note that you should concentrate on form; don’t go too heavy and keep your training intensity moderate for the first week. Increase your workout intensity the second week. Thereafter train with maximum intensity. The workouts consist of compound exercises combined with some isolation exercises to stimulate growth. If you train with intensity and eat enough quality protein to grow and recover you’ll definitely see some results from this beginner’s workout plan. If you’re goal is to burn more fat and build lean muscle you can add in some cardio. Despite whether you’re training for muscle mass or to lose body fat (or both) you should train with intensity and push until you reach muscle failure to get the most out of your workouts.

Workout 1 – Chest and Triceps

Bench Press: 3 sets x 8-12 reps

Incline Dumbbell Press: 3 sets x 8-12 reps

Cable Flyes: 3 sets x 8-12 reps

Cable Pushdowns: 3 sets x 8-12 reps

Dips: 3 sets x 8-12 reps

Workout 2 – Back and Biceps

Barbell Rows: 3 sets x 8-12 reps

Seated Rows: 3 sets x 8-12 reps

Lat Pulldowns: 3 sets x 8-12 reps

Barbell Curls: 3 sets x 8-12 reps

Alternate Dumbbell Curls: 3 sets x 8-12 reps

Workout 3 – Legs

Squats: 3 sets x 8-12 reps

Leg Press: 3 sets x 8-12 reps

Leg Extensions: 3 sets x 8-12 reps

Lying Leg Curls: 3 sets x 8-12 reps

Stiff-Leg Deadlifts: 3 sets x 8-12 reps

Leg Extensions:

Workout 4 – Shoulders

Seated Barbell Press: 3 sets x 8-12 reps

Lateral Raises: 3 sets x 8-12 reps

Upright Rows: 3 sets x 8-12 reps

Barbell Shrugs: 3 sets x 8-12 reps

Workout Days

There’s a few ways you can do this. You can workout 2 days on, 1 day off. Or 2 days on and 2 days off. Or 3 days on and 1 day off. The most common method would be to train Monday, Tuesday, Thursday and Friday. This would give you a day off during the week as well as the entire weekend to rest.

Remember, your muscles grow when you’re resting and feeding them. So eat plenty of high quality protein, complex carbs, and healthy fats, and get plenty of rest.

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