If you're just starting out, this beginner weight lifting routine will be perfect for you. It's not overly complicated and it will prepare you for the more complex workouts you'll move on to in the future.
When you're first starting out, it's a good idea to stick to basic, easy to perform movements - preferably with a machine.
If you have a fully equipped gym to work with, give this beginner weight lifting routine a try.
Beginner Weight Lifting Routine
Leg Press Machine
It really doesn't matter which leg press you use. You can use either the upright version or the angled version - the angled version is actually a little more challenging. Just remember to keep your feet shoulder width apart with your toes pointed slightly outwards. Do not position your feet too low on the platform because if you do, your knees will drift beyond your toes as you bend your legs and when that happens, the risk of sustaining a knee injury is greatly increased.
- Perform 3 Sets
- Perform 10-12 Repetitions Per Set
- Rest For 2 Minutes Between Sets
Seated Chest Press Machine
The chest press exercise trains the chest (obviously) the front of the shoulders and the triceps (back of the arm). When performing the movement, you want to keep your wrists aligned with your elbows as your arms are bent.
- Perform 3 Sets
- Perform 10-12 Repetitions Per Set
- Rest For 2 Minutes Between Sets
Seated Rows
Seated rows are yet another great exercises beginners can do to target their upper back and biceps (front of their upper arm). They're fairly easy to perform but there's a few little tricks that most people don't know about.
Rather than bending your arms right away and jerking the handles towards you, you want to first perform what's known as a "scapular retraction". Sounds complicated but to simplify, it just means that you should draw your shoulders back first before you bend your arms. Doing so will isolate the muscles of your upper back more effectively.
- Perform 3 Sets
- Perform 10-12 Repetitions Per Set
- Rest For 2 Minutes Between Sets
That about wraps it up for the beginner weight lifting routine.
But What If I Don't Know How To Perform These Exercises?
Don't even worry about it. You can view step by step instructions and even video demonstrations on each of the exercises discussed above and as a matter of fact, for a limited time, you can get a free advanced copy of "Jacked Tactics".
Jacked Tactics is an extremely detailed bodybuilding guide and workout program. We'll be putting it up for sale soon but in the meantime, we're giving it away to get some feedback and hopefully even some testimonials.
So, to get yourself a free advanced copy - and to view video demonstrations of all the exercises profiled above - just click the link below..
Free Beginner Workout Routine - The Free eBook & Exercise Videos!
You'll notice that there's a navigation panel in the upper right side of the screen. From there, you can navigate your way around the network and view all sorts of different exercises..
Enjoy!
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