beginner workoutThe Plan:  A 3-day, full body, workout plan for those newer to lifting.   It is appropriate for multiple phases (reset, cut, or maintenance).  This Beginner Workout routine will allow you to become more familiar with the gym, and get your muscles accustomed to lifting heavier loads.  For safety purposes, this plan is mostly machine based.  If you are brand new to all exercise, feel free to start with only 1-2 days of exercise, and 1-2 sets of each exercise and take longer rests as needed.  Progress to the full amount of days/sets/reps as your body adapts.  (“Sets” = the number of times you repeat the required amount of “reps,” or repetitions, per exercise before moving on to the next)

Weights:   Begin every weight session with a 5-10 minute warmup on a cardio machine, and 1-2 warmup sets of each exercise (using lighter weight).  Then proceed to select a weight that presents a slight struggle for the last few reps.  Remember to keep track of your weight selection, and increase weight whenever possible.  If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase.  You must push yourself for maximum results, so once you are familiar with the exercise, every set should be challenging.  There must be at least 48 hours in between each day in this program. Do not perform any days back to back, due to the nature of the exercises targeting similar muscles. End with 5-10 minutes of stretching, while the muscle is still warm to prevent injury.

Cardio: 2 days of optional cardio included in the plan.  If you are accustomed to cardio only workouts, and are pressed for time, skip the cardio options, until your schedule permits.  Cardio has many benefits, but so does lifting.  Incorporating them both is best, but to get the max from this plan,  the weights take priority.  Once you see how your body responds to lifting, cardio can be performed as desired for fun or to help aid in recovery.  If performing cardio and weights on the same day, opt to do weights first (this doesn't include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance.

Food:  For best results, eat at TDEE (maintenance) or cut.  This is to provide sufficient energy for lifts, yet also maximize fat loss.  The EM2WL weight loss calculator (set goal at “lose fat, -15%”) will give you an idea of your best calorie range for losing body-fat, with minimal muscle loss.  Attempt to eat 1-1.2g of protein per lb of lean body mass, or 30-35% of your calorie intake, and sufficient carbs (around 40-45% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).

**Follow plan for 4-6 weeks**

Day 1

Done straight set fashion.  Finish all sets for that exercise before moving to the next.  Rest 45-60 seconds between set.

Exercise:

Reps

Sets

Chest- Machine Chest press   10,10,12,12 4
Back – Machine row   10 3
Legs –Leg press
  10 3
Shoulders – Cable lateral raise
  10 3
Legs -Hamstring curl
  10 3
Legs – Standing calf raise
  15 2
TricepsV-bar pressdown
  10,10,12,12 4
Abs – Crunch   15 2

 

~Rest/Yoga/Cardio (opt.)~

 

 Day 2

Done straight set fashion.  Finish all sets for that exercise before moving to the next.  Rest 45-60 seconds between set.

Exercise:

Reps

Sets

Back Lat Pulldown 10,10,12,12 4
Chest -Machine Incline press
10 3
Back -Leverage Isolated row
10 3
Legs Leg extension 10 3
ShouldersCable Front Raise
10 3
Legs – Walking lunges
10 3
Biceps – Machine Preacher Curl 10 3
Legs – Seated Calf Raises
15 2

 

~Rest/Yoga/Cardio (opt.)~

 

Day 3


Exercise:

Reps

Sets

Chest -Pec Dec Machine/ Dumbbell flye 10 3
Back – Machine High row
12 3
Legs – Lying Hamstring Curls
10,10,12,12 4
Shoulders – Machine OH press
10,10,12,12 4
Shoulders – Reverse pec dec flye
10 3
LegsLeg press
10,10,12,12 4
Triceps – Machine tricep extension
10 3
Abs – Reverse Crunch 15 2

 

More of a visual person? Check out the “at-a-glance” options, by clicking on the desired day.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Opt In Image
Get in-depth info on Strength Training
Exclusive vids, tips, and free workouts

Should you just do cardio to lose weight? How heavy is heavy lifting? Do "strength" DVDs count? What if you don't want to lift? Sign up now for in-depth info on strength training and fat loss.  You'll also receive special vids and free workout plans to help you get the most from your time in the gym.

No worries, we hate spam too!

Download your FREE copy of our Beginner Workout Plan

 

This beginner workout plan will help get you started lifting weights whether you are at the gym or working out at home. Get your free copy and start crushing it!

You have Successfully Subscribed!

STOP Spinning your wheels and Get OFF the Rollercoaster!

 

 

Download the FREE EM2WL Quick Start Guide and get...



> An overview of the Eat More 2 Weigh Less basics

 

> Access to our Crushing the Diet Mentality Facebook Community

 

> BONUS!! FREE fat loss/muscle gain workout plan.

 

You have Successfully Subscribed!