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Beginner's Workout: Sample Exercises

This document provides a simple full-body beginner workout routine for new trainees. It recommends a 3 day per week routine with non-consecutive training days that focuses on compound exercises like the bench press, rows, and squats. Each workout involves 3 sets of 10-12 reps for each exercise, except for calves and abs which can be done for 15-20 reps. The goal is to train the entire body with each session and follow this full-body routine for the first 3 months of training to ensure proper technique is learned before moving to a split routine.

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mithrodiel
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67 views

Beginner's Workout: Sample Exercises

This document provides a simple full-body beginner workout routine for new trainees. It recommends a 3 day per week routine with non-consecutive training days that focuses on compound exercises like the bench press, rows, and squats. Each workout involves 3 sets of 10-12 reps for each exercise, except for calves and abs which can be done for 15-20 reps. The goal is to train the entire body with each session and follow this full-body routine for the first 3 months of training to ensure proper technique is learned before moving to a split routine.

Uploaded by

mithrodiel
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as PDF, TXT or read online on Scribd
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The beginners workout (Level 1): The full body workout This is a very simple routine, but its

the ideal way for a first-timer to start. Why not start with a split routine? If youre ambitious, you certainly could do that, but beginners often have a difficult time remembering technique on e!ercises, let alone the "#-$%& in a thorough split routine. 'ultiple e!ercises can also leave a beginner quite sore and overtrained. Its probably best to (eep it basic in the beginning. )et up a simple routine youll remember and stic( to. Beginners Workout, Variant 1: Three days per week (more aggressive) Mon Tues Wed Thur Fri Sat Sun *ull body weights +ff *ull body weights +ff *ull body weights +ff +ff Beginners workout, Variant 2: Two days per week (more conservative) Mon Tues Wed Thur Fri Sat Sun +ff *ull body weights +ff +ff *ull body weights +ff +ff

Beginners workout: sample exercises ". ,ench press with dumbbells, barbell or machine -chest. $. /umbbell side lateral raise -shoulders. 0. +ne arm dumbbell row or lat machine pull down -upper bac(. 1. /umbbell e!tension behind head -triceps. 2. /umbbell ,icep curl -biceps. #. 3eg e!tension or lunge -thighs. 4. )tanding calf raise -calves. . 3ying leg curl -hamstrings. 5. 6runches -abs.
These e!ercises are 7ust suggestions. *eel free to substitute any of these e!ercises for any others you find in the 8Top 29 list. If you:re 7ust starting, do this routine for $-0 sets of -"$ reps per e!ercise, e!cept calves and abs, where you can go up to $%-$2 reps. ;est one minute between sets. <ou:ll train your whole body in each wor(out, $ -0 three days per wee(, non-consecutive days. )tay with this routine for at least your first three months of training. =fter three to si! months, you:ll want to add e!ercises and move up to a split routine.

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