Beginner Workout: Get In The Game
So you have decided that is time that you start working out .Congratulations on making the decision this will do wonders to your body, your mind, and your overall well-being.
To progress forward to reach your fitness goals quickly and safely, you need a good foundation, learn the basics, p ractice proper form and technique. And don't worry about what others are doing in the gym
It wise to develop good habits in the early stages to maximize your gains and minimize chances of injury. The following weightlifting routine for beginners will help you build lean muscle.
Weight Lifting Programs For Beginners
Workout #1
Push Up 3 sets, 10-15 reps each (or to failure).
Body Weight Squat 3 sets, 15-20 reps each.
Incline Pull Up 3 sets, 10-15 reps each (or to failure).
Standing Dumbbell Curl 12-15 reps each.
Bench Dip 3 sets, 12-15 reps each (or to failure).
Seated Dumbbell Shoulder Press 3 sets, 12-15 reps each.
Plank 3 sets, 30-60 seconds each (or to failure).
Workout #2
Dumbbell Chest Press 3 sets, 12-15 reps each.
Stiff Leg Deadlift 3 sets, 12-15 reps each.
Bent Over Dumbbell Row 3 sets, 12-15 reps each.
Leg Press 3 sets, 12-15 reps each.
Tricep Cable Press Down 3 sets, 12-15 reps each.
Standing Barbell Curl 3 sets, 12-15 reps each.
Dumbbell Lateral Raise 3 sets, 12-15 reps each.
Stability Ball Crunch 3 sets 15-20 reps each.
Workout #3
Lat Pull Down 3 sets, 12-15 reps each.
Barbell Bench Press 3 sets, 12-15 reps each.
Plie Squat 3 sets, 12-15 reps each.
Lying Leg Curl 3 sets, 12-15 reps each.
Dumbbell Front Raise 3 sets, 12-15 reps each.
Tricep Kick Back 3 sets, 12-15 reps each arm.
Dumbbell Preacher Curl 3 sets, 12-15 reps each arm.
Stability Ball Leg Raise 15-20 reps each.
So you have decided that is time that you start working out .Congratulations on making the decision this will do wonders to your body, your mind, and your overall well-being.
To progress forward to reach your fitness goals quickly and safely, you need a good foundation, learn the basics, p ractice proper form and technique. And don't worry about what others are doing in the gym
It wise to develop good habits in the early stages to maximize your gains and minimize chances of injury. The following weightlifting routine for beginners will help you build lean muscle.
Weight Lifting Programs For Beginners
Workout #1
Push Up 3 sets, 10-15 reps each (or to failure).
Body Weight Squat 3 sets, 15-20 reps each.
Incline Pull Up 3 sets, 10-15 reps each (or to failure).
Standing Dumbbell Curl 12-15 reps each.
Bench Dip 3 sets, 12-15 reps each (or to failure).
Seated Dumbbell Shoulder Press 3 sets, 12-15 reps each.
Plank 3 sets, 30-60 seconds each (or to failure).
Workout #2
Dumbbell Chest Press 3 sets, 12-15 reps each.
Stiff Leg Deadlift 3 sets, 12-15 reps each.
Bent Over Dumbbell Row 3 sets, 12-15 reps each.
Leg Press 3 sets, 12-15 reps each.
Tricep Cable Press Down 3 sets, 12-15 reps each.
Standing Barbell Curl 3 sets, 12-15 reps each.
Dumbbell Lateral Raise 3 sets, 12-15 reps each.
Stability Ball Crunch 3 sets 15-20 reps each.
Workout #3
Lat Pull Down 3 sets, 12-15 reps each.
Barbell Bench Press 3 sets, 12-15 reps each.
Plie Squat 3 sets, 12-15 reps each.
Lying Leg Curl 3 sets, 12-15 reps each.
Dumbbell Front Raise 3 sets, 12-15 reps each.
Tricep Kick Back 3 sets, 12-15 reps each arm.
Dumbbell Preacher Curl 3 sets, 12-15 reps each arm.
Stability Ball Leg Raise 15-20 reps each.