Workout Plan For Beginners

by admin on 10:59 PM

Written below is a great workout plan for beginners who aspire to be bodybuilders and fitness enthusiasts. The lifting routine consists of a full body workout 3 days a week with a day off in-between workouts. There is also 2 cardio days on saturday and sunday implemented to help get you into better cardiovascular shape so that you will have the lung capacity to do more intense workouts. Also, doing cardio regularly is very important for overall health. Make sure that you do not workout on the designated rest days during this workout plan for beginners. If you do not rest properly, you will not allow your body ample time to grow and recover from your workouts.  During your workouts your muscles are broken down and during your rest days, your muscles get bigger and stronger.

Every exercise listed in this workout routine has a link to a workout video clip of the exercise to make it easier to follow. This workout regimen will be great to perform for about 3-7 months. You will achieve huge gains during this time period but after the 3-7 month time period, you will  slowly start to acquire less and less gains. When you realize this is happening, and that the program is getting too easy, it is time to move up to the intermediate workout plans on the site.

Make sure you are eating properly both throughout the day as well as -pre and -post workout nutrition. Without a proper diet, exercise can only do so much.beginning workout plan for men Workout Plan For Beginners

 

Workout Plan For Men Who Are Just Beginning To Exercise

Monday’s workout:

Body Part Exercise Number of sets
Number of reps Rest Between Sets
Chest Barbell Bench Press 2 8-12 reps 1 min
Back Lat Pull-down 2 8-12 reps 1 min
Chest Incline Dumbbell Press 2 8-12 reps 1 min
Back Seated Row 2 8-12 reps 1 min
Shoulders Lateral Raises 2 8-12 reps 1 min
Triceps Overhead Dumbbell Triceps Extensions 2 8-12 reps 1 min
Biceps Standing Alternating Bicep Curls 2 8-12 reps 1 min
Legs Barbell Squats 2 8-12 reps 1 min
Hamstrings Lying Leg Curls 2 8-12 reps 1 min
Quads Seated Leg Extensions 2 8-12 reps 1 min
Calves Calf Raises 2 8-12 reps 1 min
Abs: Killer Home Ab Workout Video

  • The Workout Plan!
    • Mason Twists — 30 seconds
    • In n Out Crunch — 15 reps
    • Up and Overs — 12 reps
    • Sit-up to V-up — 10 reps
    • No Hand In n Outs — 12 reps
    • Scissor Leg Lift — 24 reps (12 reps each side)
    • Heels to the Heaven — 12 reps
    • Knee to Elbow — 10 reps each side
    • The Fighter — 10 times through
    • Front Plank — As long as you can
    • Crunch and Hold — 12 reps
    • Divebomber Pushup — 10 reps
  • Take a 1 minute rest and repeat!

Tuesday’s Workout: Off

Wednesday’s Workout:

Body Part Exercise Number sets Number reps Rest Between Sets
Chest Dumbbell Bench Press 2 8-12 reps 1 min
Back Close Grip Lat Pull-Downs 2 8-12 reps 1 min
Chest Machine Chest Flies 2 8-12 reps 1 min
Back Machine Back Flies 2 8-12 reps 1 min
Shoulders Front Raises 2 8-12 reps 1 min
Triceps Triceps Push-Down (bar) 2 8-12 reps 1 min
Biceps EZ Bar Wide-Grip Curls 2 8-12 reps 1 min
Legs Leg Press 2 8-12 reps 1 min
Hamstrings Stiff-Legged Deadlift 2 8-12 reps 1 min
Quads Dumbbell Step-Ups 2 8-12 reps 1 min
Calves Calf Raises 2 8-12 reps 1 min
Abs: Super Set Ab Workout VideoThe Ab Workout Plan For Men:1. Superset 1 (For each superset, there will be 2 exercises. You are to complete these exercises back to back with no rest inbetween. After completing the two exercises, take a 30 second rest and repeat. You will be completing a total of 3 sets)

  • Box Climbers — 12-15 reps
  • Balanced Ball Tosses — 25 reps

2. Superset 2 (For each superset, there will be 2 exercises. You are to complete these exercises back to back   with no rest inbetween. After completing the two exercises, take a 30 second rest and repeat. You will be completing a total of 3 sets)

  • Medicine Ball Climber + Jumps — 15 reps
  • Leg Up Crunches — 10-12 reps

3. Superset 3 (For each superset, there will be 2 exercises. You are to complete these exercises back to back with no rest inbetween. After completing the two exercises, take a 30 second rest and repeat. You will be completing a total of 3 sets)

  • Lower Back Crunch and Hold — 6 reps of 5 second holds
  • Physio Ball Plank — 30 seconds

4. Superset 4 (For each superset, there will be 2 exercises. You are to complete these exercises back to back with no rest inbetween. After completing the two exercises, take a 30 second rest and repeat. You will be completing a total of 3 sets)

  • Medicine Ball Globetrotters — 12-15 reps
  • Medicine Ball Sit-ups — 12-15 reps

5. Superset 5 (For this last superset, you will be completing a series of exercises simulataneously with no rest between exercises. You will only complete one set through of this superset)

  • Plank Jumps — 10 reps
  • Mountain Climbers — 10 reps
  • Plank Leg Raise -10 reps
  • Elbow Plank Climbers — 10 reps (each side for a total of 20 reps)

Finished!!

Thursday’s Workout: Off

 

Friday’s Workout:

Body Part Exercise Number sets Number reps Rest Between Sets
Chest Smith Machine Bench Press 2 8-12 reps 1 min
Back Lat Pull-down 2 8-12 reps 1 min
Chest Push-ups 2 8-12 reps 1 min
Back Seated Row 2 8-12 reps 1 min
Shoulders Dumbbell Shoulder Press 2 8-12 reps 1 min
Triceps Skull Crushers 2 8-12 reps 1 min
Biceps Spider Man Curls 2 8-12 reps 1 min
Legs Barbell Squats 2 8-12 reps 1 min
Hamstrings Lying Leg Curls 2 8-12 reps 1 min
Quads/Glutes Dumbbell Split Squats 2 8-12 reps 1 min
Calves Calf Raises 2 8-12 reps 1 min
Abs Workout Plan For Men: Killer Home Ab Workout Video

  • The Workout Plan For Men!
    • Mason Twists — 30 seconds
    • In n Out Crunch — 15 reps
    • Up and Overs — 12 reps
    • Sit-up to V-up — 10 reps
    • No Hand In n Outs — 12 reps
    • Scissor Leg Lift — 24 reps (12 reps each side)
    • Heels to the Heaven — 12 reps
    • Knee to Elbow — 10 reps each side
    • The Fighter — 10 times through
    • Front Plank — As long as you can
    • Crunch and Hold — 12 reps
    • Divebomber Pushup — 10 reps
  • Take a 1 minute rest and repeat!

Saturday’s Workout: Brisk walk for 20 minutes

Sunday’s Workout: Brisk walk for 20 minutes

 

If you have any questions at all about this workout plan for beginners please do not hesitate to ask. Our email address is phenom.fitness.and.health@gmail.com

{ 2 comments }

Jon Wade February 6, 2013 at 9:21 AM

Thanks for this. There are a lot of exercises there. I just joined a gym, had my first induction today. I used to lift a bit and always too the approach of a few exercises, more reps. Say, 4 exercises with 3 or 4 sets of each. May try this approach once I am fully inducted.

admin February 7, 2013 at 1:21 AM

It’s good to mix it up depending on your goals. It’s awesome for me to hear about people making an effort to be active and change their life. If you end up trying the workout let us know how it goes!

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