Begginners training routine

Begginners training routine

This routine is ideal for the beginner and is based on the push pull system.
All pushing movements on Monday, Wednesday breaks the upper body by training legs and pulling movements on Friday.

Monday; Chest, shoulders, Triceps.
Inline bench press 4 sets. Reps 15, 12, 10, 8
Flat dumbell press 3 sets, 12, 10, 8.
Cable crossovers 3 sets

Shoulder press 4 sets
Dumbell side laterals 3 sets

Tricep push downs 3 sets
EZ bar extension 3 sets


WEDNESDAY, Legs
Thigh extension 3 sets.
Squat 4 sets
Hamstring curl 3 sets
Calf raises 3 sets


FRIDAY, Back, Traps, Biceps
Pull downs to front or Chins if you can do them 3 sets to failure
Cable row 3 sets. 12, 10, 8.
Dumbell row As above

Bent over dumbell lateral 3 sets
Dumbell shrugs 3 sets

Concentration curls 3 sets
Standing barbell curls 3 sets


I would follow this program for 4 weeks and then add another exercise and try to increase intensity.
Dont use stupid weights trying to impress your mates, you aint at school and it aint a competition so train wisely!!
If your not sure on something then ask the gym instructor or someone advanced in the gym, dont be shy... everyone has to start somewhere, ive been there myself.
REMEMBER, you never stop learning in this game!
For some its a game... for others its a job!!

Hope this has helped some of you young bucks new to the iron game, take car

Training sessions should be a minimum of 40 mins to a max of 60mins, based on that program!

hey thanx for putting this up i hope it helps i think it will it looks like a great work out.