Workout Routine for Beginners

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So you decided to join the iron game. Better late than never, right? But most beginners without a proper trainer mostly roam around mindlessly at the gym not knowing where to start and what to do next. You just try to ask a bunch of guys or try to replicate their moves which results in more confusion and possibly hopelessness and injuries. The thing what most beginners don’t realize is that your body is not used to this entire workout. You should not just walk in the gym, get your membership and start throwing weights around from day one. A beginner should progress very slowly, letting their body get used to the new lifestyle along the way. So, here is the workout I recommend for every beginner out there.

Week One

In the first week you will get to know your body; your strengths, weakness and endurance. You will start with pushups and pullups. Now don’t be discouraged if you can’t perform more than 1 rep in each. You will progress slowly, but surely as you gain more strength. After body weight, you will move over to the machines, using one machine per body part. Recommended workout should look something like this:

ExerciseRepsSets
PushupsAs many as you can3
PullupsAs many as you can3
Bench-press machine/chest press103
Lats pulldown103
Standing Cable Curl123
Cable Triceps Pushdown123
Squats (without weight)104
Seated Shoulder press (on machine)123

 

Week Two

Same as week one, with a little more weight

Week Three

Same as week one, but more weight than the weight used in week 2

Week Four

In 4th week you will add more exercises to your regime, progressing over to 2 exercises per body part, but this too on machines. An example workout is as follows:

ExerciseRepsSets
PushupsAs many as you can3
PullupsAs many as you can3
Bench-press machine/chest press103
Pec deck/machine flyes103
Lats pulldown103
Seated cable row103
Standing Cable Curl123
Preacher curl (on machine)123
Cable Triceps Pushdown123
Overhead cable triceps extension123
Squats (without weight)104
Leg press103
Seated Shoulder press (on machine)123
Cable upright row123

 

Week Five

Same as week four with more weight

Week Six

In week six you will work two body parts per day. Do chest-triceps, legs-shoulders and back-biceps. 4 exercises per body part, of which two exercises will be performed on machines, while two exercises on free weights.

Week 7

Same as week 6 with more weight

Week 8

In 8th week, you will discard machine exercises and do every exercise on free weights. By the end of week 8, your body should be able to maintain balance and handle the stress making it ready to take on a more advance workout regime.

The regime may sound very slow, but trust me, rushing will do you no good. I always recommend slow progression so that the body will get time to adjust to the new strain you put your body through and you would build up strength one small step at a time, so you may progress to bigger, heavier and more straining workout regimes.

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