Weekly workout plan for beginners

If you are just getting started into fitness and want to start lifting weights, I have created a sample workout plan for 1 week to get you started.

“When you feel like quitting, think about why you started”

     Workout goal: 3 lifting sessions/ week (push, pull, legs) + 1 LISS (low intensity steady state) day

Monday:       Push workout: when you are pushing the weight away from your body, works your chest, triceps, and shoulders

THE WORKOUT

Bench press: warm up with 2 sets using just the bar

                        Working sets: add 5 lbs each side and do 5 sets of 5 reps

Barbell_Bench_Press

Cable fly: put the cables 1 or 2 notches lower than the highest spot and attach the handle attachments. Taking a step forward with one foot, slightly lean forward with your chest, and bring the handles together, while squeezing your chest.

Warm up with 1 set of 10 reps

                        Inc the weight 1 or 2 notches and do 3-4 sets of 8-10 reps

cable fly

Shoulder Press: warm up for mobility using 5 lbs standing. Starting with your elbows at shoulder height, press the weight up above your head. Once ready for working sets, find a bench and set it up so the seat so its fully vertical, or use the bench seat with the foot rest and short back.

Warm up 1 set using 10 lbs

Working sets using 12.5-15 lbs, 3-4 sets of 10

Dumbbell_Shoulder_Press

Lateral cable raise/ front raise superset: (superset is 2 different exercises preformed back to back with no rest in between) Lateral cable raise: putting the cable attachment to the very bottom, attach the handle. Using your right hand, grab the handle and stand with your left side towards the cables. Raise the cable out to the side and up

3 sets of 8-10 reps/ side

one-arm-cable-lateral-raise-2-1           

Front raises: taking a 10 lbs plate, grip it on wither side and starting from holding low to raiding up in front of you to shoulder height

3 sets 8-10 reps

plate-front-raise-exercise

  • do 1 set lateral raises/side then do 1 set front raises, repeat 3 times for your 3 sets total

Triceps push down/ triceps dip superset: (pushdown) On the cable machine, raise the pulley to the top notch and attach the straight or wavy bar. While, keeping your elbows at your side and grasping the outside of the bar, push the bar down towards your thighs.

3 sets of 10-12 reps

tricep_pushdowns

Triceps dips: While placing your hands on a bench, put your feet together and dip your body down and push up using your triceps. Make sure you’re using your triceps and not just moving your hips up and down.

3 sets until failure (each consecutive set will typically have less reps)

tricep dip

Finish the workout with 10-15 minutes of incline walking on the treadmill, 7 incline, 3.0-3.5 speed

 

Wednesday: Pull workout: When you are pulling the weight towards your body, works your back and Biceps

THE WORKOUT

Deadlift: warm up using just the bar, starting with the bar on the ground bend forward, slightly bending your knees and bring the bar up with you so it is level with your waist. Tip: you may find it easier to grip the bar with one hand over the front of the bar and one hand under.

Warm up set of 10 reps

With each additional set work up to 25lbs on each side, and do 3-4 sets of 5-8

deadlift

Lat pull-down: using the long straight bar attach it to the lat pull-down machine. Grip the bar around where the bar starts to bend. Set the weight to something your can do 10 reps easily.

Warm up with 10 reps

Inc weight 2 or 3 notches and do 3-4 sets of 8-10

Lat-pull-down-machine2

Single arm row over in the free weight area, lower one of the benches so that it is flat. Place one knee on the end of the bench closest to you, with the opposite leg place it out to the side so you can stay balanced. Using the same arm as the leg out to the side, hold the dumbbell in your hand and drive your elbow up and back. Think about squeezing your scapula together.

Warm up with a light enough weight you can do 10 reps easy

Working set, 3 sets 8-10 reps/ arm

single arm row

Single arm cable row: on the cable pulley, set up the attachment so it is 1 notch above your belly button, and attaching the handle attachment. Take a staggered stance with one foot behind you, using the opposite hand as the forward foot; pull the cable back while keeping your hips forward.

4 sets 10-12 reps  

single arm cable row the photo doesn’t show a staggered stance, however I find it easier for balance

Face pulls: on the cable pulley, set it up so it is a notch above your head, attach the rope attachment. Taking an exaggerated step behind you, with a slight lean, pull the rope towards your face while bringing your elbows out to the side at shoulder height.

4 sets of 10 reps

face pull

Biceps

 Standing dumbbell curls- drop sets: grab 3-4 sets of weights that vary in weight. Set them up on the ground in descending weight order. Starting with the heaviest pair, start with the weights at your side, one arm at a time, curl the weight up to your shoulder. You want to supinate your hand while doing this.

Heaviest set: 5 reps then as the weight gets lighter increase the number of reps.

Once you go through all the pairs of weights that is equivalent to 1 set, do 3 sets

 dumbbell-curls

as you see in the picture on the right, the left hand dumbbell is forward but as it is curled up, his arm supinates to bring it up and now the weight is parallel to his face. This is supination.

21s: using the 20 lbs barbell with an underhand grip you will be doing curls again but it is broken up into 3 sets of 7 preformed consecutively.

7 reps from fully extended to halfway mark of a curl and back down

7 reps from halfway point to top

7 reps fully from bottom to top

once you do all 3 sets of 7 that counts as 1 full set of 21, do 2-3 sets

21s

Finish the workout with 10-15 minutes of stationary bike. Trying to keep RMP around 70-80

Friday:         Leg workout

Squats: Don’t give into the myth that your toes can’t go over your knees because that’s a lie, in order to get a full range of motion, your toes physically have to go past your knees. You are going to set up the squat rack making sure to keep the safety bars on each side. And you want to set up the squat bar so that it is inline with your collarbone. Once all that is done, you are ready to squat! When you squat down you are going to want to make sure you keep your core strong and don’t lean too far forward or over arch your back. The lower you go the more you work the booty, the higher you stay the more you work your quads.

Warm up with the bar and do 10 reps

Add on weight to do another 10 reps

One more time, add on additional reps and do 3 sets of 8

squat

Leg curl: you will want you lock yourself into the machine where you can isolate just your hamstrings.

1 warm up set with 15 reps

4 working sets of 8-10 reps

Leg-Curl-Machine-for-Training

Curtsy lunges: bring one leg behind you and do the side while lowering closer to the ground

3 sets of 10/ leg

 curtsy lunge

 Glute bridges/ hamstring bridges superset (you can be in the studio for these)

Glute bridges: lay on a mat on your back with your knees up and feet flat and slightly away from your body, lift your hips and squeeze your glutes as if you are trying to squeeze a penny between them.

4 sets of 20

 glutebridge

hamstring bridges: same as the glute bridges except you are going to bring your legs out a lot further from your body and flex your feet so your toes are up to the sky and your heels are on the floor.

4 sets of 20

Finish the workout with 10-15 minutes of stairmaster on a speed you can hold for a longer period of time.

Sunday: LISS workout (low intensity steady state)

This type of workout is a cardio-based workout where you do a lower intensity type cardio for a longer duration of time. You can break up the machines you use or you can use only one machine. When I do these workouts, I tend to do 30-50 minutes at a steady state, so not changing around the speed or incline too much once I get started.

Options include

Incline treadmill walking (incline of 7-12 and speed of 3-35)

Stairmaster (speed 5-9)

Stationary bike (RPM- 70-80)

Elliptical

Your decision if you prefer one machine or 10 mins on each. I download youtube videos or podcasts to listen to when I do this to make the time go by faster.

Go Beast Mode!! You are stronger than you think!

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