I recently have open two new stores online and it has been really hard for me to get my workout in so I decided to start from the beginning to get back to basic. I found this workout that I will be starting in the next few days and it is for beginners. See if this workout work as well for you, remember you should always adjust it to your strength and equipment's available. I will be doing the same and if anything change I will update it with my ne routine.
Workout Summary
Main Goal:
Build Muscle
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar
Target Gender:
Male & Female
Author:
Workout Description
This workout was created by TitanCT, a member of the Muscle & Strength forum.
Do this full body split 3 times a week. The goal is to get your form down pat on the most basic and most important exercises in the gym. Go to the exercise section here at Muscle & Strength and look up the exercises if you are unsure about them. Each exercise is linked to videos which can help you with your form.
When you move the weight, I want you to count: 1-2 both up and down on the movement. For example: if you're curling, I want you to count 1 one thousand, 2 one thousand while you bring the dumbbell up, then 1 one thousand, 2 one thousand while you bring it back down. I don't want you to go heavy on these, just enough resistance so by the third set you are barely finishing your maximum rep count. Focus on making your reps as perfect as possible and as identical as possible. Form is way more important than weight, especially at this stage of the game.
Get a cheap notebook and track your weights and how many reps you did.
Don't get discouraged. No matter how big any of the guys are at the gym, they all started somewhere. Some of them probably started with lighter weights than you did.
Do this full body split 3 times a week. The goal is to get your form down pat on the most basic and most important exercises in the gym. Go to the exercise section here at Muscle & Strength and look up the exercises if you are unsure about them. Each exercise is linked to videos which can help you with your form.
When you move the weight, I want you to count: 1-2 both up and down on the movement. For example: if you're curling, I want you to count 1 one thousand, 2 one thousand while you bring the dumbbell up, then 1 one thousand, 2 one thousand while you bring it back down. I don't want you to go heavy on these, just enough resistance so by the third set you are barely finishing your maximum rep count. Focus on making your reps as perfect as possible and as identical as possible. Form is way more important than weight, especially at this stage of the game.
Get a cheap notebook and track your weights and how many reps you did.
Don't get discouraged. No matter how big any of the guys are at the gym, they all started somewhere. Some of them probably started with lighter weights than you did.
| Full Body Workout | ||
|---|---|---|
| Full Body Workout | ||
| Exercise | Sets | Reps |
| Squat | 3 | 10-15 |
| Stiff Leg Deadlift | 3 | 10-15 |
| Seated Calf Raise | 2 | 15-20 |
| Barbell Bench Press | 3 | 10-15 |
| Barbell Rows | 3 | 10-15 |
| Shoulder Press | 2 | 8-12 |
| Standing Alternating Dumbbell Curl | 2 | 8-12 |
| Tricep Pushdown (Using EZ or cambered bar) | 2 | 8-12 |
| Notes | ||
| Perform this workout 3 times per week, either on a Monday, Wednesday, Friday schedule, or Tuesday, Thursday, Saturday schedule. | ||
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