Ben's Beginner Weight Training Program
I'm pretty much a beginner to serious lifting, but I've been doing this routine for a couple months and it seems to be working. For every exercise I like to do 2 warm-up sets of 12 with light weight, and then increase the weight so I do sets of 10, then 8, then 6.
Sunday: Back and Biceps Machine row - 2 warm-up sets Dumbbell row Lat pull down (I can't do pull-ups yet) - 2 warm-up sets, 3 working sets Standing barbell curls - 1 warm-up set, 3 working sets Concentration or preacher dumbbell curls, 2 working sets Tuesday: Chest and triceps Machine chest press - 2 warm-up sets Machine chest flies - 2 warm-up sets, 2 working sets Dumbbell bench press - 3 working sets Dumbbell flies - 2 working sets Dumbbell pullover - 2 working sets Dips - 1 warm-up set, 3 working sets Cable press down with rope, 2 warm-up sets Overhead dumbbell press - 2 working sets Thursday: Shoulders and abs Machine shoulder (military) press - 2 warm-up sets Dumbbell military press - 3 working sets Lateral dumbbell raises - 3 working sets Cable rear lateral raises - 2 working sets Crunches - 2 sets of 30 Decline bench sit-ups - 1 set of 30 Hanging leg raises - 2 sets of 20 Saturday: Legs 45 minutes on an elliptical machine with a high resistance Squats/leg press - 2 warm-up sets, 3 working sets Machine leg extension - 2 warm-up sets with both legs, 3 working sets with each leg Machine leg curl - same as extension Standing calf raise - same as extension - Routine submitted by Ben For illustrations and descriptions of the weight training exercises, please go to the following page:
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