Weight Training Program - Beginner
Weight Training Program - Beginner
The following workout routine is a good starting point for any beginner. Remember, lift-intensely, eat wisely, supplement and rest well. These are the fundamentals of successful muscle growth.
Monday - Chest, Shoulders and Triceps
| Exercise | Sets | Reps |
|---|
| Barbell Bench Press | 3 | 10 - 12 |
| Flat Dumbbell Flyes | 3 | 10 - 12 |
| Incline Barbell or Dumbell Press | 3 | 10 - 12 |
| Barbell Upright Row | 3 | 10-12 |
| Side Lateral Dumbbell Raise | 3 | 10 - 12 |
Tuesday - Cardio, Abs and Calves
| Exercise | Sets | Reps |
|---|
| 20 Minutes Cardio | | |
| Hanging Leg Raises | 3 | 12 - 15 |
| Crunches | 3 | 20 |
| Standing Calf Raise | 3 | 12 - 15 |
| Seated Calf Raises | 3 | 12 - 15 |
Wednesday - Legs & Triceps
| Exercise | Sets | Reps |
|---|
| Barbell Squats | 3 | 10 - 12 |
| Leg Press | 3 | 10 - 12 |
| Leg Extensions | 3 | 12 - 15 |
| Lying Leg Curls | 3 | 12 - 15 |
| Lying Dumbbell Tricep Extensions | 3 | 10 - 12 |
| Tricep Push Downs | 3 | 10 - 12 |
Thursday - Cardio, Abs and Calves
| Exercise | Sets | Reps |
|---|
| 20 Minutes Cardio | | |
| Hanging Leg Raises | 3 | 12 - 15 |
| Crunches | 3 | 20 |
| Standing Calf Raises | 3 | 12 - 15 |
| Seated Calf Raises | 3 | 12 - 15 |
Friday - Back and Biceps
| Exercise | Sets | Reps |
|---|
| Lateral Pull Down (Wide Grip) | 3 | 10 - 12 |
| Bent Over Barbell Row | 3 | 10 - 12 |
| Barbell Deadlift | 3 | 10 - 12 |
| Barbell Curls | 3 | 10 - 12 |
| Seated Alternative Dumbbell Curls | 3 | 16 - 20 |
Fitsense Sports
At Fitsense Sports, we stock a range of equipment to help you improve your training results, as well as plenty of information on the best way to organise your programme. We sell great quality, affordable heart rate monitors from leading manufacturers, and we can tell you everything you need to know in order to decide which monitor to buy. Take the time to browse our site and buy securely online, or call us on 01949 898 205 to speak to our customer service team.
