Workout Routine for Beginners

Faitr Siddiqui Dec 10 2016
Workout Routine for Beginners

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:

Exercise Reps Sets
Pushups As many as you can 3
Pullups As many as you can 3
Bench-press machine/chest press 10 3
Lats pulldown 10 3
Standing Cable Curl 12 3
Cable Triceps Pushdown 12 3
Squats (without weight) 10 4
Seated Shoulder press (on machine) 12 3

 

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:

Exercise Reps Sets
Pushups As many as you can 3
Pullups As many as you can 3
Bench-press machine/chest press 10 3
Pec deck/machine flyes 10 3
Lats pulldown 10 3
Seated cable row 10 3
Standing Cable Curl 12 3
Preacher curl (on machine) 12 3
Cable Triceps Pushdown 12 3
Overhead cable triceps extension 12 3
Squats (without weight) 10 4
Leg press 10 3
Seated Shoulder press (on machine) 12 3
Cable upright row 12 3

 

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.

Image Credits: google

Summary
Article Name
Workout Routine for Beginners - HTV
Description
Planning to start working out and get fit? Here is the workout routine for beginners that will keep you on the track of getting fit, active and healthy
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htvpk
Faitr Siddiqui

Faitr Siddiqui:

An MPhil candidate for management sciences, he has done his MS and MBA, and he carries more than eight years of experience under his belt while working for the health-wellness website industry. An electronic music fan who loves healthy eating and the beach.