Building Muscle 101's Beginner Weight Training Routine

I hope you enjoyed the beginner weight training routine with Jenn and Paul.

Jenn and Paul are two our in house certified professional trainers who really know their stuff. Thank you Jenn and Paul!

The beginner weight training routine is a full body workout to be performed 3 times per week.

The routine uses a one on, one off weight training schedule - That is, you train one day and take the next day off with the weekends off.

For example, if you train on Monday, you will take the following day, Tuesday off and train again on Wednesday. You will take the weekends off.

The following program is a low intensity workout that is designed to focus your attention on developing proper form, technique and balance.

Here's how the workout will look:

Day 1

Day 2
Day 3
Day 4
Day 5
Day 6
Day 7



Our beginners workout will be a full body workout routine that will be performed three to two times per week. We will train our body in this manner:

• Quadriceps
• Hamstrings
• Back
• Chest
• Shoulders
• Biceps
• Triceps
• Calves
• Abdominal muscles

Here is the full routine:


Our first exercise is called the leg extension and it will work the quadriceps muscles of the front part of the leg.

Leg extensions:
1 x 15 repetitions

Begin the exercise with your legs totally relaxed and your shins behind the roller pad positioned at the bottom. Slowly begin to lift the weight by lifting the roller pad with the shins.

As you extent upward and come to the locked position, ensure that you are contracting your quadriceps muscle. That is, make sure you squeeze at the top position. Make sure you slowly return back to the beginning of the movement - Don't just let the leg drop.

Remember to choose a weight that allows you to properly perform the exercise. If you start having a hard time completing the prescribed repetitions, lighten the weight.

Remember to breathe correctly when you are performing the exercise. The correct way to breathe while performing an exercise is to exhale while you are forcing the weight up, called the concentric phase, and to inhale while you are lowering or releasing the weight, called the eccentric phase or negative portion os the exercise.

Alright, let's head over to the leg press.

Leg presses:
1 x 15 repetitions

Make sure that your legs are spaced evenly apart and flat upon the platform. Take hold of the handles, which are usually at the sides of the leg press machine, and slowly unlock them. Once unlocked, slowly lower the sled towards you.

Let the sled come down to a point just before your thighs would touch your chest, or near your chest, depending on your condition. When you have reached the bottom portion of the movement, return back to the starting position by slowly pushing the platform evenly with both feet.

At the top portion of the movement, try not to lock your legs. This keeps all of the tension on the targeted muscles throughout the movement. Repeat the movement.

Let's head on over to the leg curl machine to work out hamstrings.


Our next exercise is the leg curl and it will work the hamstring muscles.

Leg curl:
1 x 15 repetitions

Begin the exercise by driving the heels to your butt. Remember to keep your toes pointing towards your knees. This helps keep your hamstrings isolated. When you reach your butt, try to hold that position for a count of one to two seconds.

As you descend, do so with a slow and controlled movement. When you reach the bottom, repeat the movement.

Alright, let's head over to the lat machine to work out upper back.


Out next exercise is the wide grip, lat machine pull down. This exercise will work out upper back.

Position the thigh support so that you are in a snug position with your feet placed flat on the floor. Take a grip that's about twice your shoulder width. As you prepare to pull down, stick you chest out while keeping your elbows wide.

Lat machine pull downs:
1 x 15 repetitions.

Pull the bar down in a smooth, controlled manner, letting the muscles of the back to the work and not your biceps or momentum. As you reach the bottom of the movement, make sure to squeeze the back muscles for a count of one second with the bar close to or touching the collar bone.

Slowly begin moving the bar upward and allow it to return to the start position. Repeat the movement for another 15 repetitions.

Alright, let's head on over to the bench to do the flat bench dumbbell press.


Out next exercise is the flat bench dumbbell press. This exercise primarily works the chest and triceps although it is known as a chest exercise.

Flat bench dumbbell press:
1 x 15 repetitions

While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip.

Rest the dumbbells in an upright position on the edge of your knees. Carefully lie on the flat bench bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.

Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing forward.

Slowly bend your arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest.

Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep you elbows out and away from the trunk of your body.

Keep the movement fluent, slow, and controlled.

Next, we will work on our shoulders with the dumbbell press.


Our next exercise is the seated dumbbell shoulder press. This exercise works the deltoid muscles of the shoulder. Although it also works the triceps as well.

To start, try and find a bench with a back support on it. If not, try using an adjustable bench and set the back support to a 90 degree angle.

Dumbbell press:
1 x 15 repetitions

In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.

Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level. Keep your back straight and your head up.

Make sure you rotate your palms so they are facing forward.

In a controlled fashion, press the dumbbells simultaneously upwards to the overhead position. The dumbbells should lightly touch each other at the top position. Do not arch the back. Slowly lower the weight down and repeat the movement.

Keep the movement fluent, slow, and controlled.

Alright, let's train our biceps muscles


Our next exercise is called the barbell curl and it primarily works the biceps.

Standing barbell curl:
1 x 15 reptitions

To start, standing upright and grab a barbell using an underhanded grip. Hold the bar in the arms down position. Hold the bar slightly wider than shoulder width.

Keep your feet close together with your back straight and head level. Keep your arms close to your body.

The bar should be resting across the thighs.

Curl the weight up in a controlled fashion until the bar is almost under your chin. Pause for a second and slowly lower the bar until your arms are fully extended in the arms down position.

Keep the movement fluent, slow, and controlled.

Alright, let's train our triceps next.


Out next exercise is called the standing cable triceps press downs and it primarily works the back of the arms called the triceps muscles.

Standing triceps push downs:
1 x 15 repetitions

Attach either an angled bar or straight lat bar to the overhead pulley.

In an upright position, plant your feet firmly on the floor. Keep your feet close together, knees slightly bent, and back straight.

Grasp the bar in an overhand grip with your hands 2 to 8 inches (5 to 20 cm) apart.

Pull the bar down far enough to allow your upper arms to rest against the sides of your body. Your elbows should be rigid against the side of your body. With both hands on the bar, press downwards until the arms are straight. Only use your lower arms.

Slowly return, and repeat. Keep your elbows close to your body at all times.

Keep the movement fluent, slow, and controlled.

Let's train our calves next.


Our next exercise is called the standing calf raise. This exercise primarily works the calf muscles of the lower leg.

Standing calf raise:
1 x 15 repetitions

Standing upright, place your toes on the apparatus platform. Ensure that you are on the balls of your feet at the edge of the apparatus platform. Slowly drop your heels as far as they can go.

Place your hands on the shoulder pads.

Rise up as high as possible on the balls of your toes without excessive knee bending. Slowly lower your heels as far as possible. Do not bounce at the bottom of the movement.

Keep the movement fluent, slow, and controlled.

Let's do our last exercise which is to train our abdominal muscles.

Abdominal muscles

Our last exercise is the ab crunch which primarily works the abdominal muscles.

1 x 15 repetitions
1 x 15 repetitions

Lie on the floor with your arms across your chest. Keep your feet on the floor or raise them on a bench.

Tighten your abs and slowly curl your shoulders up off the floor. Curl your shoulders up toward your knees until your shoulder blades come one to two inches off the floor.

Hold this position for a second before slowly returning to the starting position.

Repeat. Try and do 2 sets of 15 repetitions for the ab crunch.

This the is the beginner weight training routine. Remember to really concentrate on your form and technique as this is what is most important at this time for beginners. Also, I would suggest doing another 5 to 10 minutes of light cardio to cool your body down from the weight training.

All the best,




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