Basic Home Workout for Beginners

The following workout is meant for those of you who want to weight train at home. This workout is meant for beginners and will provide the foundation needed as you progress to higher levels of intensity. The program will help build stability, balance and allow room for strength improvement as you move forward.

The equipment you're going to need for this workout is as follows:

Basic Adjustable Bench Press
Barbell and weights
Dumbbells

Generally, this set up is very inexpensive. You can probably get this equipment new at Walmart for under $250. Go to a second hand store and you can probably get it for under $70.

Lets take a look at the workout schedule:

Day 1 - Monday
Day 2 - Tuesday
Day 3 - Wednesday
Day 4 - Thursday
Day 5 - Friday
Day 6 - Saturday
Day 7 - Sunday

Workout A
Rest
Cardio
Workout B
Rest
Cardio
Rest

 

Workout A - Monday - Legs
 
Exercise Sets Repetitions Rest Periods
Barbell squats 3 12 50 seconds
Bench Press 3 12 50 seconds
Dumbbell Fly 2 12 40 seconds
One Arm Dumbbell Row 3 12 50 seconds
Seated Shoulder Press 3 12 50 seconds
Dumbbell Side Laterals 2 12 40 seconds
Lying Extensions 3 12 40 seconds
Barbell Curls 3 12 40 seconds
Shrugs 3 15 50 seconds
Standing Dumbbell Calf Raise 3 20 40 seconds
Crunches 3 20 40 seconds
Cardio Perform for 15 to 20 minutes at moderate pace.

Workout B - Thursday
 
Exercise Sets Repetitions Rest Periods

Dumbbell Squat

3 12 50 seconds

Dumbbell Lunges

2 12 50 seconds

Seated Dumbbell Press

3 12 40 seconds

Barbell Bent Over Row

3 12 50 seconds

Pull Over

2 12 50 seconds

Incline Dumbbell Bench Press

3 12 40 seconds

Seated Alternate Dumbbell Curls

3 12 40 seconds

Close Grip Bench Press

3 12 40 seconds

Shrugs

3 15 50 seconds

Standing Dumbbell Calf Raises

3 20 40 seconds

Leg Raise

3 20 40 seconds
Cardio Perform for 15 to 20 minutes at moderate pace.

Workout Points

 

Duration:

12 weeks

Goal:

Improve balance and stability in addition to improving strength levels. Boost muscle tone and development

Method:

- 2 workouts weekly to start. After 5/6 weeks add an additional workout to the weekly schedule.

- Full body workout each workout

- 1 or 2 exercises per body part.

- Repetition range is high. This is to ensure the muscle learns balance and stability.

- Rest periods allow for muscle recovery while keeping the workout pace fluid and consistent.

- Cardio work at the end of each workout - 15 - 20 minutes of medium intensity. This may include walking, swimming, cycling, treadmill, or other low impact cardio exercises.

- In addition perform 2 / 20 - 25 minutes of cardio sessions per week. See schedule above.

Notes:

As mentioned, for the first 5 or 6 weeks, follow the schedule as is. If you feel you need to add another workout, cut the rest periods from two days to one day and workout 3 days per week.

Weight Increments: Once you are able to complete all repetitions on your last set (unassisted), increase the weight by 10% to 15% for your next workout for the same exercise.

Rest: As indicated. rest the recommended time in between sets. Once an exercise is complete, immediately set up and perform the next exercise.

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Good luck and all the best,

Blake

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