Workout plans

New to weight training? Dont worry these workout are for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout has 3-5 exercises.

Weights are a good way to create muscle mass, and complement other forms of exercise, such as cardio. it can be difficult to get started, especially if you’ve never trained or worked with a personal trainer. But it’s never too late to learn. 

This guide covers the basics so you can hit the weight room with confidence and start lifting, learning, and seeing results. 

The typical 3 day split looks something like this:

  • Monday – Chest & Triceps
  • Wednesday – Back & Biceps
  • Friday – Shoulders & Legs

With at least 1 rest day between workouts, muscle groups strategically combined together (pairing large and small muscle groups together) and a solid break between your chest and shoulder workout (as your shoulders will be reasonably fatigued from your chest workout) the beginner has no concern of injury or burn-out due to over-training.

Each workout should start with the corresponding mass mover exercise for that body part:

  • Chest – Barbell Bench Press
  • Back – Weighted Pull-Ups
  • Shoulders – Military Press
  • Arms – Barbell Curls/Triceps Dips
  • Legs – Barbell Squats

Each workout should consist of roughly 20 sets, with the majority of your lifts being performed in the single digit rep range.

4 – 6 reps.

3 – 4 sets.

3 – 4 exercises per body part.

Train on three non consecutive days with two days rest before restarting the cycle.

Chest/Triceps

  • Barbell Bench Press – 3 x 6 reps
  • Incline Dumbbell Press – 3 x 6 reps
  • Chest Dips – 3 x failure
  • Dumbbell Skull Crushers – 3 x 6 reps
  • Overhead Triceps Extension – 3 x 6 reps

Back/Biceps

  • Deadlifts – 3 x 6 reps
  • Pull-Ups – 3 x 6 reps
  • Pendlay Row – 3 x 6 reps
  • Barbell Curl – 3 x 6 reps
  • Dumbbell Hammer Curl – 3 x 6 reps

Shoulders/Legs

  • Barbell Military Press – 3 x 6 reps
  • Dumbbell Side Laterals – 3 x 6 reps
  • Barbell Squats – 3 x 6 reps
  • Leg Press – 3 x 6 reps

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