A Beginner's Strength Training Routine : Week 3

by female bodybuilders on 1:14 PM in Photo

Week 3:

Monday:

Pushups 2 sets

Incline pushups 2 sets

Chins 2 sets

Forward lunges 3 sets

Hyper extensions 1 set

Wednesday:

Dips 3 sets

Pull ups 3 sets

High Step ups 3 sets

Friday:

Incline pushups 2 sets

Dips 2 sets

Chins 3 sets

Hyper-extensions 1 set

After 3 weeks of bodyweight only training, rest for one whole week and then start training with weights the following Monday. Here is a sample of what a beginner's strength training routine with weights would look like. Again, when you first perform an exercise, expect your muscles to be sore within 48 hours

Monday:

Squats 3 sets of 5 repetitions

Bench 3 sets of 5

Bent rows 3 sets of 5

Chins 1 set

Tuesday:

Squats 3 sets of 5

Press (overhead) 3 sets of 5

Bent rows 3 sets of 5

Friday:

Squats 2 sets of 5

Bench 3 sets of 5

Chins

Dead-lift 1 set of 5

Do this routine for a couple months. Find the weight for each exercise that you would be going to failure if you did 7 reps. Always try to add more weight to every exercise every workout, except for chins. After a couple months you should have a pretty good idea where your strengths and weaknesses are. Work on those lifts for which you are the weakest by doing an extra set or two once in awhile.

Give this program about 12 weeks. During that time you may want to add exercises here and there such as barbell curls for the biceps and calf lifts.