ups 4 x 15 Leg raises 4 x 15 Ab Crunch (machine) 4 x 15 Ropes WEEK II - Conditioning Program Warm up with 15 minutes on a Bike, Treadmill, or Stair Climber Continue with the abdominal workout as in Week I Start circuit training on the Body Solid Machines with 1 set of 15 reps of each of the following exercises. Find a weight that is comfortable for each activity and make a note of it. You can find this page set up for week II here. Print it out and write down your weights. Activity Pec Deck Arm Curl Leg Curl Leg Extension Sets Reps Weight
_______ _______ _______ _______ _______ _______ _______ _______ _______ _______ _______ _______
Triceps Push Down _______ _______ _______ Chest Press Shoulder Press Lat Pull Down Rowing Leg Press Calves WEEKS III and IV _______ _______ _______ _______ _______ _______ _______ _______ _______ _______ _______ _______ _______ _______ _______ _______ _______ _______
Use the workout from week II but add 1 more set to all machines. Thus, week III will be 2 sets of 15 reps and week IV will be 3 sets of 15 reps. Click here to get week 3 and here for week 4. WEEK V onward As you become stronger, gradually increase the weights on the machines or switch to the advanced program here. YOUR WEIGHT Check your weight at the beginning of each week of your program. A reasonable goal for a week is a six pound weight change. Set a goal for your weight loss or weight gain and check your progress after that week. Don't bother to check on a daily basis. Daily fluctuations are common, but after a week some progress should be seen. YOUR DIET REMEMBER a well balanced meal plan is important. At times, some people like to go on crash diets (see a recommended 7 day weight loss diet here). This is good to shock the body, but if you do embark on this weight loss program, remember that it is a temporary program and you must go back to a proper meal plan after one week.
3 3 3 3 3
Day 2: Chest and Triceps Activity Chest Press Pec Deck Flys with dumbells Triceps Press with dumbells Sets 3 3 3 3 Weight ______ ______ ______ ______ ______ ______
Day 3: Back and Biceps Activity Lat Pulldown Rowing Bentover Rowing Hyper-extension Biceps Cable Curl Sets 3 3 3 3 3 Weight ______ ______ ______ ______ ______ ______ ______
Day 4: Shoulders Activity Dumbell Press Front Lateral Raises Sets 3 3 Weight ______ ______ ______ ______ ______
magazine and try to find a beginner workout, and youre sure to be more confused than before you started. Should I do cardio, should I do weight training, should I train like a bodybuilder, should I workout 3 days per week, should I go nuts and go 5 days per week? Theres a lot of variables in a workout, so were gonna keep it simple for you and start you off on the right plan today! Whats the best way to start seeing results?
To get the best results in a 4 week program, were going to focus on weight training in the 8-12 rep range and also on a basic, easy to follow diet. Since most people on a new plan get overwhelmed and quit because of too much to do, we wont introduce the diet plan until the 2nd week of the workout so that youre comfortable in your new workout plan.
If you have never worked out before but want to get in shape, lose that stubborn body fat and change your life forever. If you were previously in shape, but have since fallen off the wagon and want to get back to your old self. If you have a busy life and dont want to spend 2 hrs. in a gym everyday If you arent seeing results with your current workouts
What will this workout do for me? If youre a guy, this workout will
Burn lots of fat Build muscle in all of your large muscle group areas ( chest, arms, core, thighs, back, butt, calves) Boost your metabolism Set an excellent foundation for any type of workout program to follow
Increase your metabolism Give you a tight, toned look in your arms, stomach, thighs and butt.
Part 1 : A 3 day per week workout which shows you step by step what you need to do at the gym Part 2: What to do after youve completed the beginners workout plan Part 3: A very simple and easy to use meal plan to incorporate once youre comfortable in your workout routine (this will help you lose more fat and look better)
Week 1 workout
Monday
Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike Squats - 1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights Shoulder Press - 3 sets of 12 reps with the barbell
Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike Deadlift 3 sets of 12 repetitions with the barbell. (see note #2 below) Chin ups/pull ups 3 sets of 8 reps (see note #3 below if you cant do a chinup yet)
Note: Take a 60-90 second rest between each set Note 2: To perform the deadlift with just a barbell, youll need to put the bar on something about 6-8 inches high to simulate the height the bar would be if there were weight plates on it. My suggestions would be putting the hooks on the squat bar really low, stacking weights up, using step ups or stools, use fake plastic plates or use plyo boxes. The goal is to simulate the height that the bar would be with real plates on it. Note 3: If you cant complete 8 chinups (most newbies cant) there are a few ways to get assistance. Use an assisted chinup machine at the gym which will provide assistance for you and help push you up. Make sure the asssistance you use makes it hard to finish 8 reps (dont use it as a trampoline!) You can also use stretch bands by hanging them over the top of a squat rack and hooking them under your feet. Your last option is to have a partner hold your feet and help push you up and down. Friday
Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike Squats - 1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights Bench Press 3 sets of 12 repetitions with the barbell (no weight added). If the barbell is too heavy then use dumbbells that allow you to do 12 reps.
Week 2 workout
Monday
Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike Deadlift 3 sets of 12 repetitions with the barbell. Chin ups/pull ups 3 sets of 8 reps
Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike Squats - 1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights Bench Press 3 sets of 12 repetitions with the barbell (no weight added). If the barbell is too heavy then use dumbbells that allow you to do 12 reps.
Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike Deadlift 3 sets of 12 repetitions with the barbell. Shoulder Press - 3 sets of 12 reps with the barbell
Week 3 workout
Note: Add in our simple diet plan during week 3 By now you should have a good grasp of all of the basic exercises were going to be working with. If you still cant complete the workouts listed above with the barbell as weight thats perfectly fine. Just continue the two week workout above for another two weeks before moving on to the Week 3 workout. For week 3, were gonna add two new elements to your workout
If youve made it through the two workouts above and feel like you can add weight to the bar, then well add weight in this workout. To add weight to the bar, youll want to add a weight that makes it hard to do 12 reps. Notice I said 12 reps, not 13 or 14! If youre putting up more than 12 reps, its not enough weight. Your last few reps should be very tough to eek out. Also make sure you are completing all 12 reps with GOOD form. If you have to do half assed shoulder presses to get 12 done, then the weight is too much. Proper form is much more important than lifting more weight. This is really a trial and error process with picking a weight, but a good place to start would be to add about 15 lbs to each end of the bar (30 lbs total) and then move up or down from there to find your correct weight for 12 reps. Monday
Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike Squats 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight Shoulder Press 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight
Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike Deadlift 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight Chin ups/pull ups 3 sets of 8 reps
Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike Squats 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the weight added
Bench Press 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the weight added
Week 4 Workout
Ok its week 4 now, and were almost finished with the 4 week beginner program. Time to finish strong. If you look back at your notes from last week, you should check to see if you need to add/lose some of the weight on the bar. If you were falling short of the 12 reps, youll need to lose some of the weight plates, and if you were pumping out 12 reps rather easily youll need to add some more weight to the bar. Monday
Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike Deadlift 1 set of 12 reps with just the bar, and then 3 sets of 12 repetitions with weight added. Chin ups/pull ups 3 sets of 8 reps
Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike Squats - 1 set of 12 repetitions with the barbell and then 3 sets of 12 repetitions with the weights added Bench Press 1 set of 12 reps with just the barbell, and then 3 sets of 12 repetitions with the weight added. If the barbell is too heavy then use dumbbells that allow you to do 12 reps.
Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
Deadlift 1 set of 12 reps with just the barbell, and then 3 sets of 12 repetitions with the weight added Shoulder Press - 1 set of 12 reps with the barbell and then 3 sets of 12 reps with the weight added.
Monday Workout A Tuesday Workout B Wednesday Rest Thursday Workout C Friday Workout D Saturday Rest Sunday Rest
9:00am 12:00pm
8 oz glass whole milk. Large handful of walnuts. Fruit cup of melon and pineapple. Stir-fried chicken and broccoli with a large serving of brown rice.
3:00pm Turkey sandwich on whole wheat bread with lettuce, tomato, and mustard. 1 apple with natural peanut butter. 6:00pm Grilled steak with tomatoes, peppers, and onions wrapped in a whole wheat tortilla with cheddar cheese and black beans. Side salad of raw spinach. 9:00pm 8 oz. glass whole milk. 1 banana. Large handful of raw almonds.
The hardest thing about getting bigger is eating enough food. To make it easier I suggest cooking your meals ahead of time so theyre always ready. You can cook on Sunday and have meals that will last until Thursday. Things like burgers, chicken, pork, eggs, mashed potatoes, chili and veggies can all be prepared ahead of time.
Sleep: Do your damnedest to get in 8 hours per day. A quick 20 minute nap in the afternoon is also great if you can squeeze it in. No more circuits: I love high intensity Oh, shit Im gonna puke circuit training. But it will be counter productive if youre trying to pack on the muscle. You have to be stingy with your calories: save em for the heavy lifting and revisit the circuits when youre ready to get lean.
Take Off Days Off: Pay the neighborhood kid to cut the grass. Forget about off-day cardio nonsense. And unless your mortgage depends on it, avoid sport specific training if you can. Again, were being stingy with the calories and providing the body time and energy to recover from the intense lifting sessions. Relax!!!: Meditate. Read a book. Pet the dog. Or find a hobby that doesnt involve jacking your heart rate. Whatever you do, make time for activities that help you destress.
Prepare meals in advance You can prepare meals ahead of time for the next 3-4 days. You might think this sucks I dont want to eat the same thing.well TOUGH! What youre doing right now obviously isnt working, so its time to try something new. When trying to build muscle food should be seen as fuel, not a delicious meal. Keep your cupboards full If you dont have food to cook youll end up eating something thats not going to help you build muscle. Keep food around at all times. Slurp the milk down Seriously, if youre not drinking 1/2 gallon 1 gallon of whole milk per day, then get on it. Buy 2-3 gallons in advance, and drink them throughout the week.
When you workout, you should be grunting out the last few reps of every set. Thats how intense each set should be. If youre doing shoulder presses and you float through each set without a tough rep then you need to add more weight to the bar. If you find it hard to push yourself like many people do, find a workout partner who is motivated like you that will help push you during a workout. Your biggest muscle gains come in the last few reps you crank out when you think you cant do anymore. What youll find on this page
Part 1 : What will strength training do for you? Part 2: What is strength training? Part 3 : Beginner strength training workouts
get bigger, more defined muscles see significant gains in strength (improves athletic performance) boost your metabolism and help you burn fat produce more testosterone in your body
get a tight, toned fitness look through your arms, thighs, butt and stomach make you stronger, and give you more energy stay lean ( You will NOT, I repeat NOT get big and bulky)
Simplify Increase the weight, decrease the reps Rest Test your progress
Simplify
To build strength we arent going to go through the entire encyclopedia of exercises. Were going to stick with five basic movements: squats, deadlifts, pull ups, shoulder presses and bench presses. Thats it. And dare I say that if these five lifts were the only lifts that you ever did, you would be just fine. Probably better than fine. Its almost always better to keep things simple. Just remember that simple does not necessarily mean easy.
To build strength, do two things: increase the weight of your lifts and decrease the repetitions. Do not do any more than five reps per set. In most cases, three repetitions will be ideal ( 3 reps for 5 sets is a good starter). Heavy sets of one rep on occasion are a good thing as well. If youre using a load that you can lift more than five times in one set, you are not using enough weight to build strength. Put some damned plates on the bar, grit your teeth, and lift! Again, simple does not mean easy.
Rest
You should wait at least two minutes between sets when strength training. Waiting as much as five minutes between sets when doing heavy singles is not a bad thing. I typically rest 2-4 minutes between sets when strength training. Also, you may need to increase your rest periods as the workout progresses and fatigue creeps in. You may rest two minutes between your first and second set, and four minutes between your fifth and sixth set. Use a stop watch and log your rest periods as meticulously as you log your weights, sets, and reps.
Test
Find your one-rep max for each of the five listed exercises. And then test your max every four to 8 weeks thereafter (I find six week intervals to be ideal). You wont know if youre getting stronger unless you establish your max periodically. These tests let you know if your training is effective or if you need to make adjustments.
Lift a weight that requires all of your focus and determination at that moment. Keep your technique clean, be safe, lift with a spotter and also lift as heavy as possible within these parameters. Keep it simple. And when strength training, simple should not mean easy.
hate working out, this is a great place to start too because once you start to see real results, youll be hooked! If you dont care about getting stronger and only want to lose fat as fast as possible, you should check out our piece on how to lose fat. Ok for the novice workout, we are going to focus on the 5 main exercises.
These exercises will help you build the most amount of strength in the shortest time possible, because all of these movements are compound exercises which target the largest muscle groups.
Week 1 workout
Day 1 (Monday)
Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike Squats 2 warmup sets of 5 reps (1 with just the barbell, 1 with some weight added). 5 sets of 5 reps ( Find a weight that makes five reps difficult) Shoulder Press - 2 warmup sets of 5 reps (1 with just the barbell, 1 with some weight added). 5 sets of 5 reps (Find a weight that makes 5 reps difficult)
Day 2 (Wednesday)
Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike. Deadlift 2 warmup sets of 5 reps (barbell with some weight added). 5 sets of 5 reps ( Use a weight thats difficult to do 5 sets) Chin ups/pull ups Do 5 sets of 5 reps. If you cant do a chin up, check out the bottom of the chinup page for advice on assisted chinups. If you can do more than 5 chinups, add weight to your chinups so that you can only do 5. We have a lot of info on adding weight at the bottom of the page here
Day 3 (Friday)
Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike Squats 2 warmup sets of 5 reps (1 with just the barbell, 1 with some weight added)- 5 sets of 5 reps ( Find a weight that makes five reps difficult) Bench Press 2 warmup sets of 5 reps (1 with just the barbell, 1 with some weight added)- 5 sets of 5 reps ( Find a weight that makes five reps difficult)
Note: Rest 2 minutes between each set Thats your workout for the first week. For week 2, were going to be doing the same exercises, except well be performing the Day 2 workout twice, and the Day 1 workout once.
Week 2 workout
Day 1 (Monday)
Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike. Deadlift 2 warmup sets of 5 reps (barbell with some weight added). 5 sets of 5 reps ( Use a weight thats difficult to do 5 sets) Shoulder Press - 2 warmup sets of 5 reps (1 with just the barbell, 1 with some weight added). 5 sets of 5 reps (Find a weight that makes 5 reps difficult)
Day 2 (Wednesday)
Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike Squats 2 warmup sets of 5 reps (1 with just the barbell, 1 with some weight added)- 5 sets of 5 reps ( Find a weight that makes five reps difficult) Chin ups/pull ups Do 5 sets of 5 reps. If you cant do a chin up, check out the bottom of the chinup page for advice on assisted chinups. If you can do more than 5 chinups, add weight to your chinups so that you can only do 5. We have a lot of info on adding weight at the bottom of the page here
Day 3 (Friday)
Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike
Deadlift 2 warmup sets of 5 reps (1 with just the barbell, 1 with some weight added) Bench Press 2 warmup sets of 5 reps (1 with just the barbell, 1 with some weight added)- 5 sets of 5 reps ( Find a weight that makes five reps difficult)