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Ben's Beginner Weight Training Program
I'm pretty much a beginner to serious lifting, but I've been doing this routine for a couple months and it seems to be working.
For every exercise I like to do 2 warm-up sets of 12 with light weight, and then increase the weight so I do sets of 10, then 8, then 6.
Sunday: Back and Biceps
Machine row - 2 warm-up sets
Dumbbell row
Lat pull down (I can't do pull-ups yet) - 2 warm-up sets, 3 working sets
Standing barbell curls - 1 warm-up set, 3 working sets
Concentration or preacher dumbbell curls, 2 working sets
Tuesday: Chest and triceps
Machine chest press - 2 warm-up sets
Machine chest flies - 2 warm-up sets, 2 working sets
Dumbbell bench press - 3 working sets
Dumbbell flies - 2 working sets
Dumbbell pullover - 2 working sets
Dips - 1 warm-up set, 3 working sets
Cable press down with rope, 2 warm-up sets
Overhead dumbbell press - 2 working sets
Thursday: Shoulders and abs
Machine shoulder (military) press - 2 warm-up sets
Dumbbell military press - 3 working sets
Lateral dumbbell raises - 3 working sets
Cable rear lateral raises - 2 working sets
Crunches - 2 sets of 30
Decline bench sit-ups - 1 set of 30
Hanging leg raises - 2 sets of 20
Saturday: Legs
45 minutes on an elliptical machine with a high resistance
Squats/leg press - 2 warm-up sets, 3 working sets
Machine leg extension - 2 warm-up sets with both legs, 3 working sets with each leg
Machine leg curl - same as extension
Standing calf raise - same as extension
- Routine submitted by Ben
For illustrations and descriptions of the weight training exercises, please go to the following page:
Weight lifting exercises |
