The key to proper weight training is to establish a good foundation in which to build upon, much like building a solid foundation for a house. If you cut corners and build a weak foundation for a house, as time goes on, the house will become weaker and less sturdy. Same thing with weight training.



Keep it simple. It is so much easier to focus effectively on a few tasks (exercises) than to spread yourself thin on many different ones.

This has been devised to follow for approximately 4-6 months, which at that time you can revise and edit the program to include other exercises and other approaches that a more intermediate weight lifter can use. But remember this, the more you know does not necessarily mean better results when it comes to trying to build muscle.

I have met very learned weight trainers who have been doing this for years but physically appear as though they don't put into action what they have "learned." It's not so much "what you know" as it is how you "put into action" what you do know.

Keep your routine simple, follow the suggested exercises (most have descriptive sheets that show you how to do a specific exercise) for approximately 6 months, and i guarantee you will start to build more muscle as a result.

Step 1. From the following muscle groups, pick two that you will be working out on day 1 of weight training.

Chest

Back

Shoulders

Legs

Biceps

Triceps

Day 1 _________ and __________

Then for day 2, pick two different muscle groups.

Day 2 _________ and __________

Finally, day 3 will include the last two muscle groups.

Day 3 _________ and ___________

Here is your three day weight training routine. Monday, Wednesday, Friday is good or maybe Tuesday, Thursday, and Saturday. The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days. Your week may look like this:

Monday: back & chest

Tueday: cardio

Wednesday: legs & shoulders

Thursday : cardio

Friday: biceps & triceps

Saturday & sunday ff

Step 2. Depending on which muscle groups you are training, pick 2-3 exercises for each muscle group from among the following list.

Chest

Flat bench press with bar

Flat bench press with dumbbells

Incline bench press with bar

Incline bench press with dumbbells

Dips

Back

Dumbbell one arm lat row

Cable lat pulldown to front

Seated back row on machine

Deadlifts

Bent over back rows

Lower back extension

Chin-ups (Pull-ups)

Shrugs for Traps (Dumbbells or barbell)

Shoulders

Seated military press with bar

Seated dumbbell shoulder presses

dumbbell side lateral raises

Bent-over dumbbell raises

Front dumbbell raises

Legs

Squats

Leg press

Leg curls

Leg extension

Stiff-leg deadlifts

Lunges

Calf-raises/presses

Biceps

Alternate dumbbell curls

Straight bar curls

Cable curls

Hammer curls (forearms and biceps)

Ez curl bar curls

Triceps

Triceps extension (lying down) (Skullcrushers)

Close-grip bench press

Cable triceps pushdowns

Dumbbell kickbacks

Abdominals

Lying crunches

Leg raises

Cable crunches

Stability ball crunches

Crunches on incline bench

Now plug each exercise into the appropriate spot on the next page to give you the whole week's routine. As a beginner, you only need to do 2-3 exercises per muscle group, but do them well, with intensity.

Doing two exercises with intensity and focus is better than doing 3-4 with little or no intensity. Feel free to change the grouping of exercises every 2nd or 3rd week or you can stay with the same routine for the entire 4-6 months. It's up to you.

Monday: muscle groups ______________ & _____________

1st muscle group___

1st exercise____________ x 3 sets

2nd exercise____________x 3 sets

3rd exercise (if applicable)____________x 3 sets

2nd muscle group______

1st exercise____________x 3 sets

2nd exercise____________x 3 sets

3rd exercise (if applicable)____________x 3 sets

*include 2 sets of 2 abdominal exercises

Wednesday: muscle groups ____________ & _____________

1st muscle group ________

1st exercise ________________x 3 sets

2nd exercise_______________x 3 sets

3rd exercise (if applicable)____________x 3 sets

2nd muscle group _________

1st exercise ______________ x 3 sets

2nd exercise _______________ x 3 sets

3rd exercise (if applicable)____________x 3 sets

Friday: muscle groups ________________ & _________________

1st muscle group __________

1st exercise ______________ x 3 sets

2nd exercise ______________ x 3 sets

3rd exercise (if applicable)____________x 3 sets

2nd muscle group __________

1st exercise _______________ x 3 sets

2nd exercise _______________ x 3 sets

3rd exercise (if applicable)____________x 3 sets

Include 2 sets of 2 abdominal exercises

You will be doing 3 weight training workouts per week.

You will be doing two muscle groups per workout (ex. Biceps & triceps). You will be doing two to three exercises per muscle group. (ex. Flat bench w/ bar, incline bench w/ dumbbells)

You will be doing 3 sets per exercise.

1st set-10 reps (warm-up)

2nd set-8 reps (weight acclimation)

3rd set-6 reps (heavy set)

On each set, try to progressively add a little more weight each time.

Keep records of your weight lifts so you can try to outdo (progress) each and every workout! You can do abdominals twice a week, spaced apart a few days.

This beginner's workout routine to build muscle will soon have you blasting past others in the gym.