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Powerful Beginner Weight Lifting Routine


Below you'll find a "fill-in-the-blanks" beginner weight lifting routine.

The following outline for a workout routine is simplistic in it's approach, which is also why it's very effective.

If you want to skip the beginner weight lifting routine and start doing the best muscle-building routine possible, click here for advanced weight lifting routines to pack on muscle and shed fat.

Don't care about shedding fat and still want a powerful weight lifting routine? If you want to just pack on a lot of weight and size, click here for info on advanced weight gain routines

The key to a proper beginner weight lifting routine is to establish a good foundation in which to build upon, much like building a solid foundation for a house.

If you cut corners and build a weak foundation for a house, as time goes on, the house will become weaker and less sturdy.

Keep it simple. It's more productive to focus effectively on a few exercises than it is to work out with less intensity on many different ones.

You can revise and edit this beginner weight lifting routine every 8 to 10 weeks to include different exercises or a different pairing of muscle groups.

Step 1. From the following muscle groups, pick two that you will be working out on Day 1 of weight training.

Chest
Back
Shoulders
Legs
Biceps
Triceps

Day 1 (Monday) of weight training ________ and __________

Then for day 2, pick two different muscle groups.

Day 2 (Wednesday) of weight training _______ and ________

Finally, day 3 will include the last two muscle groups.

Day 3 (Friday) _________ and ___________

Here's your three day beginner weight lifting routine.

Here's a sample week:

Monday: back & chest
Tuesday: cardio
Wednesday: legs & shoulders
Thursday : cardio
Friday: biceps & triceps
Saturday & Sunday Off

Step 2. Depending on which muscle groups you are training, pick 2-3 exercises for each muscle group from among the following list.

Chest -----

Flat bench press with bar
Flat bench press with dumbbells
Incline bench press with bar
Incline bench press with dumbbells

Back -----

Dumbbell one arm row
Cable lat pulldowns to front
Seated back row on machine
Bent over back rows w/ bar
Shrugs for Traps (Dumbbells or barbell)

Shoulders --------

Seated military press with bar
Seated dumbbell shoulder presses
Dumbbell side lateral raises
Bent-over dumbbell raises

Legs ----

Squats
Leg press
Leg curls
Leg extension
Calf-raises/presses

Biceps ------

Standing Alternate dumbbell curls
Standing Straight bar curls
Hammer curls (forearms and biceps)
Ez curl bar curls

Triceps -------

Lying Triceps extension (Skullcrushers)
Close-grip bench press
Cable triceps pushdowns
Dumbbell kickbacks

Abdominals ----------

Lying crunches
Leg raises
Cable crunches
Crunches on incline bench

Now plug each exercise into the appropriate spot on the following page to give you the whole week's beginner weight lifting routine. You only need to do 2-3 exercises per muscle group.

Doing two exercises with intensity and focus is better than doing 3-4 with little or no intensity. Again, in order to properly track progress, stay with a certain routine for at least 8 to 10 weeks before changing.

Monday: muscle groups __________ & __________

1st muscle group___________

1st exercise____________ x 3 sets
2nd exercise____________x 3 sets
3rd exercise (if applicable)____________x 3 sets

2nd muscle group_________

1st exercise____________x 3 sets
2nd exercise____________x 3 sets
3rd exercise (if applicable)____________x 3 sets

*include 3 sets of 2 separate abdominal exercises

Wednesday: muscle groups __________ & __________

1st muscle group _________

1st exercise _____________x 3 sets
2nd exercise_____________x 3 sets
3rd exercise (if applicable)___________x 3 sets

2nd muscle group __________

1st exercise ______________ x 3 sets
2nd exercise _______________ x 3 sets
3rd exercise (if applicable)____________x 3 sets

Friday: muscle groups ___________ & ___________

1st muscle group ________ 1st exercise _____________ x 3 sets
2nd exercise _____________ x 3 sets
3rd exercise (if applicable)____________x 3 sets

2nd muscle group ___________ 1st exercise ______________ x 3 sets
2nd exercise ______________ x 3 sets
3rd exercise (if applicable)____________x 3 sets

You do not need more than 3 weight training workouts per week if you combine 2 muscle groups in each workout (biceps & triceps).

Do only two to three exercises per muscle group. (ex. Flat bench w/ bar, incline bench w/ dumbbells)

On each set, try to progressively add a little more weight each time.

Keep records of your weight lifts so you can try to outdo (progress) each and every workout!

Follow this beginner weight lifting routine for a few months and you'll soon leave the ranks of "beginner" and will also bring with you more muscle and strength than you've ever had!

If you feel you are able to go from beginner weight lifting to more advanced routines....

Skip the beginner weight lifting routine and jump right to the best muscle building routine you can do! Bodybuilder and personal trainer Shawn Lebrun offers a weight lifting program to help you pack on muscle and skyrocket your strength!





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