Beginners Workout Routine

So for all of the beginners out there who are searching for an effective workout that they can actually stick with for a while and get some results here you go. I decided to make a full body workout that would not kill anyone, but definitely challenge anyone looking to get a good workout in.

Day1: Chest and Back
Bench Press: 10 x 50% Max 8 x 60% Max 6 x 70% Max
Lawnmower Pulls: (Set weight accordingly) 3 sets of 10 reps
Incline Bench: 10 x 50% Max 8 x 60% Max 6 x 70% Max
DB Flys: 3 sets of 10 reps adjust weight accordingly
Cardio: 30 minutes running
Abs: 100 reps

Day 2: Legs
Squats: 10 x 50% Max 8 x 60% Max 6 x 70% Max
Leg Extensions: 3 sets of 10 reps adjust weight accordingly
Lunges: 3 sets of 10 reps each leg, weighted if you are up to it
Leg curls: 3 sets of 10 reps adjust weight accordingly
Abs: 100 reps

Day 3: Biceps and Triceps
Curls: 3 sets of 10 reps adjust weight accordingly
Dips: 3 sets of 10, weighted if you are up to it
Isolation Curls: 3 sets of 10 reps adjust weight accordingly
Tricep Extensions: 3 sets of 10 reps adjust weight accordingly
Cardio: 30 minutes bike
Abs: 1oo reps


Be sure to skip days between workouts. After about 4 weeks be sure to change your routine. Do some different exercises, change your amount of reps and adjust your weight each week according to your strength. You should really struggle on your last rep if you are using the correct weights. You will probably be pretty sore after your first days, especially on the legs and chest - DO NOT give up! Drink plenty of water and try drinking a protein shake after workouts. It will help with the muscle development and soreness.

If you need some help coming up with new workout routines, exercises, or have any questions please feel free to contact me.