The George Eiferman Full Body Workout. If youve read any of my previous workout reviews, youll know that Im an ardent advocate of fullbody routines. Get ready to work your entire body in 30 minutes In our TwoWeek ToneUp Plan, we figured its time to add some hand weights into the mix to help build lean. Heres a free sample beginner weight training workout routine designed to produce the best results possible for beginners. Featuring scores of free workout routines that have stood the test of timeBeginner Workout Routine Weight Training For Beginners. Below you will find 3 versions of my own beginner workout routine that I most often recommend to beginners with any weight training goal building muscle, losing fat, increasing strength, etc. If you havent already done so, be sure to read my intro into beginner workouts and routines to confirm that you ARE indeed a beginner and to learn what the main guidelines and goals of a beginner workout routine truly are. With that out of the way, lets get to what you came here for. Driver Marvell 88W8335 Windows 7 more. Here are the full details of the program I simply refer to as The Beginner Weight Training Workout Routine. The Schedule. The first thing you need to know about this program is what weight training split and weekly schedule it will use. If youve ever read any article Ive ever written about weight training frequency, splitsschedules or just beginners in general, then you definitely know what split were going to be using. Corel Draw 11 Serial Key. Im of course talking about the 3 day full body split, which is by far the most highly proven and often recommended workout schedule for beginners with any goal. The specific type of full body split that this workout routine will use is commonly referred to as an alternating ABA BAB format. You probably have no idea what that means, but you will when you see it written outWeek 1. Monday Workout ATuesday off. Wednesday Workout BThursday off. Friday Workout ASaturday off. Sunday off. Week 2. Monday Workout BTuesday off. Wednesday Workout AThursday off. Friday Workout BSaturday off. Sunday off. See, even though there are 3 workout days per week, theres just 2 actual workouts. The first is the A workout and the second is the B workout. Then you just alternate between them each workout. Meaning, you end up doing ABA one week, and then BAB the next, and so on. Makes sense now, right Good. I will also mention that the exact days of the week you choose really doesnt matter at all as long as the same every other day format is kept intact with 2 consecutive days off at the end. Workout Routine Dumbbells Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises. Thats pretty much all there is to say about the split and schedule itself. Now lets get to the workoutsThe Workouts Version 1. Before you see the workouts, let me prepare you in advance by saying that they are probably going to seem a little strange looking to many people. Youll probably think its WAY too little, or WAY too simple and basic. Well, if you think any of those things, then its pretty obvious that any beginner workout routine youve seen before this was likely pretty damn horrible. How do I know Because some variation of the workouts you are about to see is whats proven to be most ideal and most often recommended for beginners with virtually any goal. Even if you might not think it is, and even if what youve seen before is very different. Trust me. This is what works best for beginners. All research, real world experience and expert recommendations support some form of what youre about to see. Having said that, here are the workoutsWorkout ASquats. Bench Press. 3 sets of 8 1. Rows. 3 sets of 8 1. Workout BDeadlifts. Pull Ups or Lat Pull Downs3 sets of 8 1. Overhead Shoulder Press. As you can see, its the most basic and important compound exercises put together in a way that ensures perfect balance, sufficient frequency and recovery, and low volume. This is all PERFECTLY ideal for beginners, and this is what will allow for the fastest progression and the best overall weight training results. Now to answer any questions you may have about this workout routineDetails and clarifications for Workout A The A workout is a quad dominant leg exercise squats, a horizontal push bench press, and a horizontal pull rows. Squats are definitely recommended, but leg presses could be used in their place if necessary. For the bench press, a flat barbell bench press is recommended, but a flat dumbbell bench press can work too. Use a spotter whenever possiblenecessary. For the row, pick any one you want. Bent over barbell or dumbbell rows, seated cable rows, chest supported machine rows. Its all fine. Details and clarifications for Workout B The B workout is a hipham dominant leg exercise deadlifts, a vertical pull pull upspull downs, and a vertical push overhead press. For the deadlift, a conventional deadlift would probably be most often recommended for beginners, but a Romanian deadlift or straight legged deadlift could be used instead if necessary. Pull ups are recommended for the vertical pull, but if you cant do them yet, lat pull downs or some form of assisted pull up would be a suitable replacement. For the overhead press, any type of seated overhead shoulder press is fine seated barbell press, seated dumbbell press, whatever. Now heres how to make it all work. Focus on proper form first. It is typically recommended that all beginners spend their first few weeks on a weight training workout routine focusing primarily on learning proper form. I recommend you do the same with this program. Dont worry about anything else during those first couple of weeks. Just pick a weight for each exercise that is definitely a little too light and easy for you more here How Much Weight Should You Lift, and focus on learning and using perfect form. Getting exercise technique right at this beginner stage is extremely important, so make sure you do. Once those few weeks are up and you feel like your form is what it needs to be on every exercise, its then time to focus on consistent progression while keeping that perfect form intact. Let me explainSets, reps, weight and progression. For each exercise, you should now use the same weight each set. So, for example, lets say youve been learning proper form on the bench press those last few weeks and found 5. You should now be doing 3 sets of bench presses using that same 5. Then, when you are capable of doing 3 sets with 5. Youd then aim to do 3 sets of 8 1. And when you are capable of doing that, youd increase the weight again by about 5lbs 6. All of the above applies to each exercise just the same. You use the same weight for all 3 sets of each exercise, meet the prescribed setrep goal withperfectform, and then increase the weight in the smallest possible increment the next time you do that exercise. As a beginner, you should be able to progress like this consistently for quite a while, partly because you are starting a little lighter to master proper form, and partly because beginners are just more capable of progressing at a more consistent rate than anyone else. So, make sure you do. The more advanced you get, the slower the progression will be. Take advantage of it while you can. Once again Id like to remind you to make sure the weight you start off using leans a lot more towards being a little too lighteasy for you rather than a little too heavyhard. To ensure the fastest and most consistent rate of progression, the weight you start off using for each exercise needs to be a bit lighter than you are truly capable of lifting. Dont screw with it When looking at this beginner workout routine, the thing you need to remember is that the goal of a beginner is NOT to try to blast every muscle with all kinds of exercises and do various advanced things with a bunch of isolation movements and a high amount of volume and other things a beginner has no business doing.
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