Top 3 beginner workout routines part 1: Full body workouts

Stepping into a gym for the first time is a scary experience, you’ve built up the courage to finally do it. You’re in the gym and you’ve realised that you have a lot of equipment to train with, and you’re not sure what to start with. As a personal trainer my clients generally come to me because they don’t know what to do in the gym. So let’s check out some beginner workout routines this week that you can get started with straight away. These are very generic, and don’t account for injuries or preferences. I’m also not going to add explanations of how to do these exercises however keep an eye on my youtube channel as i’ll be uploading video tutorials for all these exercises and more there.

Finally, these routines are for everyone with every goal. Be it muscle gain, fatloss, toning and for both men and women. Everybody should be doing resistance training and everybody (even men) should be training legs!

Beginner workout routine 1: Full body

This is by far the easiest routine to get into, it’s flexible meaning you can go to the gym as many times as you like. Having said that I would reccomend a minimum of twice a week with this routine. As well as cardio after one or two of the sessions.

Full body routines can be time consuming, so because of this we are going to add supersets into everything. We’re going to be doing six to eight sets per major muscle group (legs, chest, shoulders etc) and we’re also going to be doing abdominal exercises at the end. We’re going to be doing the big three exercises of powerlifting: The Squat, the deadlift and the bench press and then we’re going to build around that. This beginner workout is mainly compound movements, expect to feel weak towards the end and tired. This is an easy routine in terms of layout, but it is extremely tiring. Making this the best if your goal is for fatloss. One final thing before we check out the routine, we’re going to be doing the exercises in a different order every time we go, first day will be the squat, second will be the deadlift and the third will be the deadlift. This is so we don’t always do the same exercises when we’re fresh and full of energy, meaning they develop quicker than the other two big exercises.

Routine

You’ll be doing three sets of every exercise on here and you’ll be completeing different amounts of repititions depending on your gender. Complete 6 to 10 if you’re male and 10 to 15 if you’re female.

Monday:

1st superset:

Squat 3 x 6 – 15

Lunges 3 x 6 – 15 each side

2nd superset:

Deadlift 3 x 6 – 15

Lat pull down (wide grip) 3 x 6 – 15

3rd superset:

Flat bench press 3 x 6 – 15

Body weight dips 3 x 6 – 15 (or to failure)

Note: If you’re using the barbell ensure you get someone to spot you on the bench press.

4th superset:

Seated dumbbell shoulder press 3 x 6 – 15

Face pulls 3 x 6 – 15

5th superset: 

Bicep curls 3 x 6 – 15

Tricep push downs 3 x 6 – 15

Ab circuit:

Crunch 3 x 10 – 30

Leg raises 3 x 10 – 20

Russian twist 3 x 10 – 20 each side

Note: Rep ranges are for everybody male and female. Complete as many as you can, abdominal muscles benefit from a lot of volume.

Wednesday:

1st superset:

Deadlift 3 x 6 – 15

Lat pull down (wide grip) 3 x 6 – 15

 

2nd superset:

Flat bench press 3 x 6 – 15

Body weight dips 3 x 6 – 15 (or to failure)

 

3rd superset:

Squat 3 x 6 – 15

Lunges 3 x 6 – 15 each side

Note: If you’re using the barbell ensure you get someone to spot you on the bench press.

4th superset:

Seated dumbbell shoulder press 3 x 6 – 15

Face pulls 3 x 6 – 15

5th superset: 

Bicep curls 3 x 6 – 15

Tricep push downs 3 x 6 – 15

Ab circuit:

Crunch 3 x 10 – 30

Leg raises 3 x 10 – 20

Russian twist 3 x 10 – 20 each side

Note: Rep ranges are for everybody male and female. Complete as many as you can, abdominal muscles benefit from a lot of volume.

Friday:

1st superset:

Flat bench press 3 x 6 – 15

Body weight dips 3 x 6 – 15 (or to failure)

 

2nd superset:

Squat 3 x 6 – 15

Lunges 3 x 6 – 15 each side

3rd superset:

Deadlift 3 x 6 – 15

Lat pull down (wide grip) 3 x 6 – 15

Note: If you’re using the barbell ensure you get someone to spot you on the bench press.

4th superset:

Seated dumbbell shoulder press 3 x 6 – 15

Face pulls 3 x 6 – 15

5th superset: 

Bicep curls 3 x 6 – 15

Tricep push downs 3 x 6 – 15

Ab circuit:

Crunch 3 x 10 – 30

Leg raises 3 x 10 – 20

Russian twist 3 x 10 – 20 each side

Note: Rep ranges are for everybody male and female. Complete as many as you can, abdominal muscles benefit from a lot of volume.

Conclusion

This is a fantastic beginner workout that you can complete two or three times a week. The days are just examples, if you can only make it twice a week then go twice and start up with the third workout the first day back the week after. If you need to do cardio then you can add that in afterwards or inbetween your workout days. Stick with this routine for six to eight weeks and ensure you’re diet is good and you’ll definietly gain muscle. Check back later this week and we’ll check out the next workout for beginners!

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