Weight Lifting Novice Program

This basic routine can be performed three days per week, with a day off between workouts and usually the weekends off. You should start with weights that you feel very comfortable with and slowly increase poundage as your strength builds. A proper diet should be incorporated along with the program. It may be better to eat five small meals a day instead of the usual three larger ones. Plenty of diet plans can be found created especially for weight programs. Make sure to take the time off in between workouts as this is just as important as the workout itself. The program will try to address all body parts in a basic three day routine. I like to do Monday, Wednesday, and Friday, but you can do what works best for you.

Monday

Bench Presses 8 Reps 3 Sets

Squats 8 Reps 3 Sets

Bent Rows 8 Reps 3 Sets

Pull Downs 8 Reps 3 Sets

Standing Curls 8 Reps 3 Sets

Military Press 8 Reps 3 Sets

Perform this routine three times weekly. The compound movement exercises will help to affect the entire body thus involving many muscle groups. You may want to substitute one exercise for another once in a while to keep things from getting boring. An example would be doing some dumb bell curls instead of the basic standing curls or do some close grip bench presses instead of the standard. Once you have performed this routine for eight to ten weeks, take a week off. This will help your body to recuperate. From there you can move on to more advanced workout routines or decide which direction you want to go. Whether it be power lifting, body building, or just general fitness, this routine will give you a good base on which to start.

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