Beginner Workout Routine

When you first start out, you will know nothing about how to lift weights properly. Ample research is key if you want to build a solid foundation. Before you do any exercise, make sure that you research and find out how to perform it correctly.

Learn a few of the core exercises for the first 2 months before you try to learn the more advanced ones. Remember to keep your routine simple and to write everything down.

Step 1 – Write Down Which Body Parts On What Days

You want to write down which body parts you want to do and on what days. The list is :
1)Back
2)Legs
3)Chest
4)Biceps
5)Triceps
6)Shoulders

You Back, Legs and Chest are big body parts therefore you do NOT want them on the same days.
Next is to pick which days you want to work out. Two good splits are either Monday/Wedesday/Saturday or Tuesday/Thursday/Sunday.

Step 2 – Pick 2-3 exercises from each group below and keep doing them for the next 2 months

Chest

Flat bench press with bar or dumbells
Incline bench press with bar or dumbells
Decline bench press with bar or dumbells
Machine Flies
Dumbell Flies



Legs
Squats
Leg presses
Stiff Legged Deadlifts
Lunges
Machine thigh curl
Machine Hamstring curl



Biceps

Dumbell Curls
Barbell Curls
Hammer Curls
Preacher Curls
Seated versions for all 4
Concentration curls

Triceps
Dips
Close Grip Bench Presses
Skullcrushers
Tricep Kickbacks
Cable Tricep pulldowns
Cable Tricep overhead pulls



Shoulders

Military Press
Dumbell Presse
Lateral Raise
Front shoulder raise

Sample Workout

Monday:Chest + Triceps – 3 chest exercises and 2 triceps exercises
Wednesday : Back + Shoulders – 3 Back exercises and 2 shoulder exercises
Friday: Legs + Biceps – 3 Leg exercises and 2 bicep exercises

Consistency

You want to do 5 different exercises each day. For those 5 exercises, you want to do 3-4 sets of 8-10 reps. This will equate to 15-20 sets a day. Keep your workouts under one hour and try not to go over. Keep working out consistently and try not to miss a day. Once you start missing one, you will miss the next and the one after.

Miscellaneous Exercises

If you have time, you can do abs at the gym or at home. If you have extra time at the gym or can go an extra day, add in some abs and calves. If you feel that you don’t have time, there are some exercises you can do at home without weights.

Conclusion

Do these for atleast atleast one to two months so your body will get use to resistance training. Once your body adapts to the routine, you will want to switch it up and add in more advance techniques. Remember to write everything down and to be consistent.

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