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Weight Training For Beginners

This 3 day weight lifting for beginners routine is great for building muscle size and strength and you should see results in a few weeks. For this workout you will split the body into 3 sections over a week which will result in the whole body being trained over the course of a week.

This workout uses only a barbell and dumbbells and doesn't require any fancy machines so you can do it in your own home with a simple weight set and bench if you prefer not to train at a gym.

Here is the split

Monday: Chest / back
Tuesday: OFF
Wednesday: Legs / Shoulders
Thursdays: OFF
Fridays: Arms / Abs
Sat/Sun: OFF

With this weight training for beginners routine you can obviously change the days around if you wish however it is suggested that you have at least a day off in between workouts and a 6 day gap between training the same body part again. This is to allow for proper recovery from the workout.

Sets and reps
Unless otherwise stated then you will do 3 sets of 10 reps per exercise. Your 10th rep should be difficult so make sure you are using enough weight to fail on the last rep, if you think you can push one more rep out then do it, don't just give up for the sake of it.

Tempo
The tempo for each lift of this beginners weight lifting routine is going to be 303. By 303 i mean take 3seconds to lift the weight 0seconds pause and the top of the movement and take 3seconds to lower it again.

Mondays (Chest & Back)

Flat Bench Press
Incline Dumbbell Flyes
Barbell Rows
Single arm dumbbell rows

Wednesdays (Legs / Shoulders)

Barbell Squats
Deadlifts
Single leg calf raises
Shoulder press
Laterals

Friday ( Arms / Abs )

Barbell Curl
Hammer Curl
Skull Crushers
Bench Dips
Ab Crunches
Reverse Crunches

Make sure you warm up fully before you start your weight training for beginners workout. You can get your blood pumping by doing interval spot running or similar if working out at home or treadmill in the gym. make sure you fully stretch out your muscles before and after training to prevent injury.

It is important to increase the amount of weight you lift per exercise per week. This will insure a steady strength increase and your workout will always challenge you to lift more.

You can download a FREE training diary for this workout

Weight Lifting For Beginners ( Download Now right click 'save as' to download )

You can print out as many of these as you like and use them for your workouts.

Whole Body Weight Lifting Workouts

Muscle Building Workouts

Strength Training

Home Workouts

Beginner Workouts

Upper Body Muscle Group Workouts

Chest Workouts

Back Workouts

Arm Workouts

Shoulder Workouts

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