Full Body Workout Routine

This weight training program is a full body workout routine, repeated twice a week.

This routine is a beginners routine designed to help you with your technique and form as well as get used to the feel of the weight. This full body workout routine is a program that uses free weights.

This is a program for those of you who have never done any weight training before.

The frequency of the training allows you to get an optimal amount of rest, expecially for the first couple of weeks which you will more than likely be a little sore.

You will perform program 1 on Days 1, and 4 and rest on days two, three, five and six. The focus of this full body workout routine is to get your body used to the weight. If you are new to weight training, you’ll find that your body is out of balance with certain exercises.

You’ll notice that one arm is stronger than the other, the bar is a little lopsided when you press up or your body shakes when you pick up and press a weight.

Don’t worry too much about this. The main thing you should remember at this stage is to perform the exercises correctly and perform the movements in the prescribed sets and repetition ranges.

After a couple of weeks, the shakes will stop and you’ll regain better balance. This is a sign that your body is getting stronger and healthier so hang in there and don't be overly concerned about blasting the weight right off the bat. As you progress with this full body workout routine, you will start to develop proper form, technique and inner body awareness.

Don’t be too concerned about increasing the weight at this stage. Your main goal for this full body workout routine is to get used to the weight and exercises.

As you begin your workout routine, make sure you warm up for 5 to 10 minutes before each sessions. You can ride the exercise bike, use the elliptical trainer, or run on the spot.

If you are just starting out and you are working out at a gym, try using an upright bike. This is a good starter aerobic exercise. Simply hop on the bike, add a little resistane, punch in 5 minutes and get warmed up.

If you are running on the sport or using a skipping rope, remember, only do this for a couple of minutes because it's a little tougher to do since you are using your body weight.

Don't over do it because this is just a warm up. If you feel really short of breath, stop and get a drink of water to catch your breath.

As soon as you've completed the warm for this full body workout routine, do some light stretching. Stretches are to be performed at the beginning of the workout.

Focus your attention on developing proper form and balance. Do not jerk or bounce the weight around. Don’t be afraid to ask for help while you are in the gym.

If you having trouble with certain exercises, ask the gym employees for help. They are usually very helpful and will answer any questions you may have.

All warm ups should be done before each exercise and perform only one working set. Aerobics and abdominal muscles will be performed on non weight training days to be followed by a days rest. Program 1 should be followed for 3 weeks.

Remember, the following schedule is to be used as an example. Try and choose workout days to best suit your personal schedule.

The training schedule for this full body workout routine will be as follows:

Monday Total Body Workout
Tuesday Rest
Wednesday Rest
Thursday Total Body Workout
Friday Rest
Saturday Rest
Sunday Repeat

Total Body Workout Routine:


Seated dumbbell press:
Warm up: 1 x 20 repetitions
Set one: 1 x 12 - 15 repetitions


Lat machine pulldown:
Warm up: 1 x 15 repetitions
Set one: 1 x 12 repetitions


Dumbbell bench press:
Warm up: 1 x 15 to 20 repetitions
Set one: 1 x 12 repetitions


Standing barbell curl:
Warm up: 1 x 20 repetitions
Set one: 1 x 12 to 15 repetitions


Triceps kickback:
Warm up: 1 x 15 repetitions
Set one: 1 x 12 repetitions

Upper legs

Leg extension:
Warm up: 1 x 20 repetitions
Set one: 1 x 15 repetitions

Leg press:
Warm up: 1 x 20 repetitions
Set two: 1 x 15 repetitions


Lying leg curl:
Warm up: 1 x 15 to 20 repetitions
Set one: 1 x 12 repetitions


Seated calf raise:
Warm up: 1 x 20 repetitions
Set one: 1 x 15 repetitions


Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitions

I suggest you follow this full body workout routine for 3 to 6 weeks. If, after 3 to 6 weeks, you want to add more sets to your program, please feel free to do so. I suggest you do one to two more sets per exercise depending on your level of conditioning.

I suggest adding on an extra set after 3 to 6 weeks of this beginner weight lifting routine to each of your exercises. That is, instead of doing 1 set of 12 to 15 reps for leg curls, you'll be doing 2 sets of 12 to 15 reps.

If you want, you can keep up with this program for as long as you want. If you want more of a challenge, you can go on to the intermediate workout.

Remember, if you are still sore on workout days, take it off and do the workout the next day. The above beginner weight lifting routine is an example and can be adjusted for your needs.

Also, try and do some aerobic exercise on one of your days off. For example, you may want to assign Wednesday or Sunday as an aerobics day and do 15 to 20 minutes on the exercise bike.

As you progress in your full body workout routine, you will need to add more free weight and compound movements to your program.

As your balance and form improves, you can add more sets and repetitions. You will also need to split your workouts into different body parts to allow for a more vigorous workout.

All the best,


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