Beginner Weight Lifting Routine

Beginner Weight Lifting Routines #1

So you have decided to start weight lifting. Great decision! Beginner weight lifting routines #1 will tell you ever thing you need to know to get started with building muscle and give you important knowledge that you will need for when you become more experienced.

Nutrition

The most important part of weight lifting/bodybuilding is nutrition. If you don't follow a proper diet, you simply will not make good gains. Nutrition is the first thing many new weight lifters overlook.They fall under the assumption that they can receive substantial gains by taking the newest and coolest supplements. Supplement companies also do a great job of hyping up their products to make them seem magical. Your diet is what it all comes down to, and should be the first thing you consider.

Here is a sample Diet Guideline you can follow:

  • At least 1 gram of protein per pound of body weight
  • 2 grams of carbs per pound of body weight
  • 0.4 grams fat per pound of bodyweight

Examples Of Foods You Should Eat:

Protein

  • Eggs
  • Fish
  • Lunch Meat
  • Chicken
  • Beef
  • Low Fat Yogurt
  • Peanut Butter
  • Nuts

Carbs

  • Whole Wheat Bread
  • Oatmeal
  • Vegetables
  • Milk
  • Pasta
  • Potatoes
  • Brown Rice

Fat

  • Fish
  • Olive Oil
  • Nuts
  • Vegetable Spreads
  • Avocados
  • Eggs

Training

As a beginner we are going to train several muscle groups a day to get a good base, and build some starting muscle. As you progress, you will train 2 muscle groups a day instead of 3. Here is a solid training regimen you should follow:

Day 1: Chest, Shoulders, and Traps

  • Bench Press 2 sets of 8-10 repetitions
  • Incline Press 2 sets of 8-10 repetitions
  • Flat dumbbell Flys 2 sets of 12-15 repetitions
  • Dips 1 sets to failure (until you cannot do any more)
  • Military or Dumbbell Press 2 sets of 8-10 repetitions
  • Side Lateral raises 2 sets of 8-10 repetitions
  • Bent Over Lateral raises 2 sets of 10-12 repetitions
  • Barbell Shrugs 3 sets of 8-10 repetitions

Day 2: Rest and allow your body to recover

Day 3: Legs and Biceps

  • Barbell Squats 3 sets of 12-15 repetitions
  • Leg Extensions 2 sets of 8-10 repetitions
  • Lying Leg Curls 2 sets of 8-10 repetitions
  • Barbell Curls 2 sets of 8-10 repetitions
  • Hammer curls 2 sets of 8-10 repetitions

Day 4: Rest and allow your body to recover

Day 5: Back, Shoulders, and Triceps

  • Wide Grip Pull Ups 4 sets to failure (until you cannot do anymore)
  • Bent Over Rows 2 sets of 8-10 repetitions
  • V-Bar Rows 2 sets of 8-10 repetitions
  • Triceps Pressdown 2 sets of 8-10 repetitions
  • Reverse Pressdown 2 sets of 8-10 repetitions
  • Dumbbell Kickback 1 sets of 12-15 repetitions
  • Wrist Curls 2 sets of 10-12 repetitions

Abdominals

Train your abs at the end of two of your work outs, if you train them every time you work out, they wont grow, because like any other muscle they need time to rest.

Tips

If Monday, Wednesday, and Friday for example are not good days for your to workout, just adjust the schedule. Make sure you have a rest day in between each workout.

In this beginner weight lifting routine you hit every muscle.  These exercises will provide a solid foundation and you will receive adequate rest. Legs are often the hardest and most grueling to work. Therefore, by putting legs and biceps together, you will look forward to leg day instead of dreading it.

For every exercise there is a certain repetition range. Bench press has a rep range of 8 to 10 repetitions. This means you should choose a weight that you can handle for at least 8 reps, but no more than 10. Once you are able to perform the higher rep requirement, raise the weight. Congratulations on completing Beginner Weight Lifting Routines #1!

Leave a Comment