Beginner Workout Routine

New to Training ?

If your new to training, your probably hitting the gym and jumping on every machine possible and maxing out your lifts within the first few reps.. this is fine is you’re trying to build strength, but if you over stimulate the same muscle group, you are likely fatigue the muscle and hinder your gains progression.

How often should i workout?

When new to training, you will likely experience DOMS (Delayed onset Muscle Soreness) for  the first few months of training we would suggest working out on a 3 day split, targeting 2 muscle groups per session.

A simple plan to follow would be as follows:

  • Monday – Chest & back
  • Tuesday – Rest
  • Wednesday – Shoulders & Arms
  • Thursday – Rest
  • Friday – Legs & lower back
  • Saturday – Rest
  • Sunday – Optional Cardio

Core Exercise

Core power is fundamental to all compound exercises, and although compound movements will build on core strength, the core needs to be worked as part of each training day.

We suggest stomach crunches, planks or ab-rolls at the end of each session.

Exercise Plan

4 Sets of 10 Repetitions – 45 Second break between sets.

Chest & Back Workout

Lift to failure should be between 8 to 12 repetitions.

  1. Bench Press
  2. DumbbellFlys
  3. Decline Bench Press
  4. Dumbbell Pullover

Move to Back exercises

  1. Bent Over Row
  2. T-Bar Row
  3. Pull-ups (5 Sets of 10 Repetitions)
  4. Conventional Deadlift

Shoulders and Arms Workout

4 Sets of 10 Repetitions

  • Arnold Press
  • Lateral Rise
  • Shoulder Press
  • Upright Row

Move to Arm exercises

  • Isolated Bicep Curl
  • Tricep Extension
  • Hammer Curl
  • Dips

Legs & Lower Back Workout

  • Squats (free standing)
  • Barbell Lunges
  • Leg Extensions
  • Calf Raises

Move to Lower back exercises

  • Good Mornings
  • Back Extensions
  • Straight leg Deadlift

Give this workout a go and increase weights when you surpass 4 sets of 12 repetitions.

Keep en eye on your progress and take a photo diary, after 2 months working this program at the correct for you will see noticeable results in strength and muscle tone and size.

As part of every exercise routine, diet is the key to success, and the first 20 minutes after exercising is the most important time to feed your muscles.

Take a look at out Mass weight gainer shake. or if you prefer ready-made supplementation, check out MyProtein Mass Gainer.

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