Get started on the right track with a complete weight training workout.
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In this beginners program we’re going to perform a total body workout routine, training all your major muscle groups, through the basic movement patterns.
– Vertical Pulling
– Vertical Pressing
– Horizontal Pulling
– Horizontal Pressing
– Arm Extensions
– Arm Curls
– Leg Press
– Abdominal Crunch
This will help to develop all the major muscle groups of your body and get you started on the right track to building muscle, burning fat, increasing your strength and energy.
With each exercise I want you to start off very light and build up gradually. For your first warm up set just go through the motions. Focus on doing the exercise with a full range of motion and proper form. Then after each set evaluate how the exercise felt, if it feels easy increase the weight for your next set. Do 3 sets total sets of at least 10 repetitions per set. Starting light and increasing the weight with each set.
Don’t feel embarrassed about lifting light weights and doing warm up sets. Even top level bodybuilders will start each exercise doing lighter weight warm up sets before lifting heavier weights. Use your lighter warm up sets to make any needed adjustments with the height of the seat, handle positions, etc. So that you’re comfortable for your heavier working weight sets.
It’s very important to pace yourself when starting a new workout routine. A big mistake that a lot of beginners make is trying to do too much, too soon. But all this is going to do is cause unnecessary aches, pains, and soreness while increasing your risk of injury.
The best advice I can offer you, is to take it slow and steady. There will be lots of time later on to push yourself with more intensity. But for now master the basics and get comfortable with doing the exercises.
Here’s The Entire Beginners Total Body Workout:
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*Warm up with 10 minutes of cardio, preferably something that moves your entire body such as the rowing machine or the elliptical machine with the moving arm handles.
Lat Pull Downs: 3 sets of 10+ reps
Shoulder Press: 3 sets of 10+ reps
Seated Rows: 3 sets of 10+ reps
Chest Press: 3 sets of 10+ reps
Tricep Push Downs: 3 sets of 10+ reps
Dumbbell Curls: 3 sets of 10+ reps
Leg Press: 3 sets of 10+ reps
Abdominal Crunch: 3 sets of 10+ reps
*Cool down with 10-20 minutes of walking on the treadmill. I recommend walking on an incline to help reduce the impact on your joints and add some natural resistance from walking up hill.
Follow this workout routine every second day, or 3 days per week.
On your off days from weight training do some extra cardiovascular exercise, such as going outside for a walk. The combination of doing weight training one day and cardio the next is a great way to combine muscle building and fat burning into your workout routine.
This schedule also helps with your recovery because walking is a gentle form of exercise that’s not going to break down your muscles. Instead it will provide some active recovery while burning body fat.
To help you learn more about how to build muscle, burn fat, and get in your best shape. I recommend that you download a copy of my Free e-book: “The 3 Keys To Building Muscle” at:
The 3 Keys To A Successful Fitness Program are:
– Training
– Nutrition
– & Mindset
This free e-book will show you how to combine all 3 so that you can reach your personal fitness goals.
Just click on the link below to download your copy today:
