Home / Weight Lifting Routines / A Simple Weight Training Program

Simple Weight Training Program For Beginners Fast

This simple weight lifting program is easy to follow and doesn't require lots of different pieces of equipment. You can do it with either dumbbells or barbell and a bench.

This basic muscle building workout is designed to train your entire body in 1 workout. If you are unable to lift less then 8 reps of the exercises then the weight is to heavy. if you are able to lift more then 15 reps of each exercise then the weight is too light.

You should be aiming for around 12 reps of each exercise for this simple weight training program..

When performing any of these exercises, the lifting part should be done over 2 seconds and the lowering part done over 4 seconds this is often refereed to a 402 tempo.

Each exercise should be carried out in strict form with no cheating.

Each exercise from this workout should be done to total failure, by that i mean you find it impossible to perform any more reps of each exercise.

For maximum intensity you MUST move immediately from one exercise to the next without taking any breaks.

Do not hold your breath whilst performing any of these workouts and don't forget to breath. Often when you lift heavy weights you concentrate so much on the lifting you forget about breathing.

The best results from this simple weight training program is to follow the exact sequence shown. It is arranged in such away that each muscle is trained in order according to size.

Spend 5 minutes warming up before the workout, running or skipping works best and really gets the heart rate going.

Perform 1 set of 12 reps for each exercise.

Perform 1-2 times per week with at least 2 days off between workouts.

Weeks 1-4
Squats
Calf Raises
Bench Press
Flyes
Triceps Extensions
Barbell Curls
Ab crunches

Weeks 5-8
Squats
Calf Raises
Bench Press
Upright Rows
Flyes
Triceps Extensions
Dumbbell Curls
Side Laterals
Leg Raises

After 8 weeks following this training program you should be noticing an increase in strength, size and fitness levels.

Go from one exercise straight to another, don't hang around talking, this will increase the intensity of your workouts.

It is very important that you increase the amount of weight you use in each workout by around 2-4lbs, a progressive resistance will force your muscles to adapt and grow after each workout.

 

You can download this workout for free
Download This Article( right click 'save as' to download )

 

 

sayt