Weight Lifting Exercises For Beginners, A Workout You Must Know :

by female bodybuilders on 2:46 PM in Photo

There is no secret that having a great body inspires confidence and self believe within us. Whether its from all the attention and compliments that you receive from males and females alike, or whether it's the self gratification from working hard and achieving your goal.

Either way, not many people have the commitment and dedication that it takes to sculpt their body into something magnificent.

So I applaud you for taking action and searching for weight lifting exercises for beginners. Everyone has to start somewhere, and the sooner you get going, the sooner you will have your ideal body.

There is a lot of misinformation and myths when it comes to muscle building. Every personal trainer or coach has a different opinion and different set of workouts that they swear by. However a lot of great trainers and bodybuilders all agree on this simple but very effective weight lifting workout for beginners.

The workout is split into 2 parts. Part 1 is for your upper body and part 2 is for your lower body. Part 1 should be done one Monday and then again on Friday. Part 2 should be done on Tuesday and again on Saturday.

Part 1 focuses on your upper body (Your chest, shoulders, back, biceps, triceps) and part 2 focuses on your lower body (lower back, hamstrings, glutes, calves) and abs.

Monday:
Bench press 3 sets of 8-12 reps
Pullups 3 x 8-12 (Use the assisted pullup machine)
Dumbbell Seated Shoulder Press 3 x 8-12
Standing Triceps Pull downs 3 x 8-12
Barbell Bicep Curls 3 x 8-12

Tuesday:
Barbell Squats 3 x 8-12
Hamstring Curls 3 x 8-12
Dumbbell Lunges 3 x 8-12
Standing Machine Calf Raises 3 x 8-12
Crunches 3 x 8-12

Friday:
Bench press 3 sets of 8-12 reps
Pullups 3 x 8-12 (Use the assisted pullup machine)
Dumbbell Seated Shoulder Press 3 x 8-12
Standing Triceps Pull downs 3 x 8-12
Barbell Bicep Curls 3 x 8-12

Saturday:
Barbell Squats 3 x 8-12
Hamstring Curls 3 x 8-12
Dumbbell Lunges 3 x 8-12
Standing Machine Calf Raises 3 x 8-12
Crunches 3 x 8-12

A 60 second break should be taken between each set. Along with this workout routine, you want to make sure that you eat 3,500 + calories of healthy foods. Such as chicken, tuna, beef, steak, brown rice, brown bread and protein shakes.

Also remember that rest is very important. Try to get 8 hours of rest per night, because these workouts are gruelling.
Best of luck