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Beginner Workout

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This is a very simple routine for the beginner workout, but it is the ideal way for a first time exeriser to start. Multiple exercises can also leave a beginner quite sore and over-trained. It is best to keep it basic in the beginning.

Beginner Workout

If you have not exercised in a very long time and are pretty much out of shape all around, start with the 2-days per week beginner's workout.

Your schedule will look like the following.

  • Sunday: Off
  • Monday: Off
  • Tuesday: Full body weights
  • Wednesday: Off
  • Thursday: Off
  • Friday: Full body weights
  • Saturday: Off

Now that doesn't look too bad, does it? We don't think so. Stick to your two day a week routine for about 6 weeks and you should be ready and eager to move up to a three day per week plan. That will be as follows:

  • Sunday: Off
  • Monday: Full body weights
  • Tuesday: Off
  • Wednesday: Full body weights
  • Thursday: Off
  • Friday: Full body weights
  • Saturday: Off

How Much and How Many?

When you are just starting, do this routine for 2 to 3 sets of 8 to 12 reps per exercise, except calves and abs, where you can go up to 20 to 25 reps. Rest one minute between sets. Each workout day trains your entire body! It is important, however, to do the workouts on non-consecutive days. Stay with this routine for at least your first three months of training. After three to six months, you can add exercises and move up to a split routine.

And The Exercises Are...

These exercises are just suggestions. Feel free to substitute any of these exercises for any others that are similar if preferable.

Beginner Workout: Sample Exercises

  • Bench press with dumbbells, barbell or machine (chest)
  • Shoulder press (shoulders)
  • Wide grip seated row or lat machine pull down (upper back)
  • Triceps French curl (triceps)
  • Dumbbell bicep curl (biceps)
  • Leg extension or lunge(thighs)
  • Standing heel raise (calves)
  • Lying leg curl (hamstrings)
  • Crunches (abs)

Note: Please see the listings of exercises for individual illustrations and instructions.


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