Beginner Weightlifting Routine for the Gym

So you’re either new or inexperienced in the weight room. You may be looking around the gym at all the different machines and equipment asking yourself, “Where do I even begin?”. Well you’re reading the perfect blog to help you get started. You’ve got options to get those Real Results!

Don’t worry, there’s a perfect weight for everybody!

Before you have any dreams of grandeur and want to look like a fitness model you need to understand first and foremost one thing. That you’re not going to ego lift and hurt yourself (or those around you!) but rather control and emphasize the contraction of each muscle we target on each exercise.

Here’s a break down on the different weightlifting exercise options available and they’re function and purpose:

Chest Exercises

A well developed chest is perfect for displaying at the beach!

Bench Press: Probably the most popular chest building exercise in the modern world. The wider your grip the more you’ll be working your chest and outer pectorals.

Dumbbell Bench Press: Same as above but instead done with dumbbells. I’ve personally found these to be great for helping keep symmetry between your left and right side.

Incline Bench Press: Another great exercise meant to target the upper part of your pectorals.

Incline Dumbbell Bench Press: Same as the above but instead done with dumbbells.

Dumbbell Pectoral Flys: Great finishing exercise to really fill the muscle’s contract and finish them off after those other chest exercises.

Back Exercises

A strong back is a healthy back!

Dead lift: Great for building up you whole back and developing a healthy posture. If you haven’t performed this exercise much or at all it’s the controlled motion itself in the beginning that is important and not the weight so keep that in mind when you’re lifting.

Bent-Over Barbell Row: This is another great exercise that targets the whole back. Difference is that you’ll be using a bit more of your latissimus muscle group.

Bent-Over Dumbbell Row: This can be performed with one dumbbell being held at a time or two. I find with one at time and alternating between each arm, while leaning on a bench, I can really focus on each side being worked.

Dumbbell Back Flys: Like the above mentioned dumbbell pectoral fly this is the exercise works the opposite muscles of your back and is perfect for finishing the back muscles you’ve worked.

Leg Exercises

Functional legs are the foundation for a developed body!

Weighted Squat: When performed in a squat rack and with a weighted barbell on your back this exercise is king for lower body development.

Leg Press Machine: This machine is a close second for leg development next to the weighted squat.

Leg Curl Machine: This machine is meant to really work those quad muscles and when used effectively you’ll notice their effort within that first set.

Hamstring Curl Machine: Another machine that works a very commonly neglected area: the hamstrings. It’s important to keep a balance when training you legs and to not forget this exercise.

Calf Raise Machine: This exercise has a sitting and standing variation. Difference being the standing has an increased difficulty with your own body weight being added.

Bicep Exercises

A pair of well developed arms always stand out in a crowd!

Barbell Curl: A classic exercise for the building up the bicep muscles that so that they’re ready for the famous bicep flex!

Dumbbell Curl: Alternating or simultaneously can this exercise be performed. As mentioned above I believe dumbbells are great in the beginning for helping keep your muscle strength and size balanced with each other.

Tricep Exercises

Triceps make up two thirds of a arm’s size. Shape it as well!

Tricep Extensions: Personal favorite of mine for building mass on the back of your arm! Can be performed lying down, standing, and sitting.

Tricep Push Back: Great exercise for targeting the lower part of your triceps. Really focus of the contraction once the arm is fully extended

Shoulder Exercises

Defined shoulders exude power!

Barbell Shoulder Press: Standing or seated variations are available as options. If performed while standing you’ll help build your stabilizer muscles down your back.

Dumbbell Shoulder Press: Same as the above but performed with dumbbells.

Lateral Shoulder Raises: Great finisher exercise for those side deltoid muscles after pushing all that weight above your head in the previous exercises.

Summary of Listed Exercises:

As you can see I didn’t list every machine and exercise known to human-kind because they’re not all exactly relevant when you’re starting out. You can get those Real Results focusing on just these basic core lifts.

Weightlifting Terminology:

Here’s a breakdown of the terminology I’ll be using before and why it’s important:

Set: Is a group of consecutive movements’.

Repetitions (Reps): How many times you’ll perform the movement within a set.

Rest time: How long to rest between each set of each exercise.

Putting it All Together- Routine Time:

Time to put the muscle that matters the most of all to the test!

So now that you have a breakdown on all the available exercises let’s make a game plan and get those Real Results!

Ideally you want to average at least 3 days a week in the beginning so you hit all the muscle groups and have adequate rest before the next week.

Day One “A”(Every other week)

–Muscles Worked Chest and Triceps– Rest Between Each Exercise is 60 Seconds

Bench Press: Perform 1 warm up set of 10, then 3 Sets of 10

Incline Bench Press: 3 Sets of 10

Dumbbell Bench Press: 3 Sets of 10

Dumbbell Incline Bench Press: 3 Sets of 10

Dumbbell Pectoral Flys: 4 Sets of 12 Reps

Tricep Extensions: 4 Sets of 10 Reps

Tricep Push Back: 4 Sets of 12 Reps

Day One “B”(Every other week)

–Muscles Worked Shoulder and Triceps– Rest Between Each Exercise is 60 Seconds

Barbell Shoulder Press: Perform 1 warm up set of 10, then 3 sets of 10

Dumbbell Shoulder Press: 3 Sets of 10 Reps

Lateral Shoulder Raises: 4 Sets of 12 Reps

Tricep Extensions: 4 Sets of 10 Reps

Tricep Push Back: 4 Sets of 12 Reps

Day Two

–Muscles Worked Back and Biceps–
Rest Between Each Exercise is 60 Seconds

Dead lift: Perform 1 warm up set of 10, then 3 sets of 10

Bent-Over Barbell Row: 3 Sets of 10 Reps

Bent-Over Dumbbell Row: 3 Sets of 10 Reps

Dumbbell Back Flys: 4 Sets of 12 Reps

Barbell Curl: 3 Sets of 10 Reps

Dumbbell Curl: 4 Sets of 10 Reps

Day Three

–Muscles Worked Legs–
Rest Between Each Exercise is 60 Seconds

Weighted Squat: 1 warm up set of 10, then 3 sets of 10

Leg Press Machine: 3 Sets of 10

Leg Curl Machine: 5 Sets of 10

Hamstring Curl Machine: 5 Sets of 10

Calf Raise Machine: 5 Sets of 15

Summary

Unleash your true potential! There’s never a better day than today.

Well there you have it! That’s a beginner weightlifting routine. The idea is to add a little more weight every week and repeat these workouts for about three months. By then you’ll start noticing the results in the mirror and in the weight room. I promise if you follow this routine consistently and with true effort on your part you’ll achieve some Real Results!

Please feel free to comment, ask questions, and share input with me at my email realresults.onlinegym@yahoo.com

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