Weight Training for Beginners

Weight Training Tips and Workout Routines

Workouts, weight training programs, superset programs, plateau-busters and much more to get you going on the road to bodybuilding fitness.

No matter what your experience level, you'll find something here to teach you more about your weight training, answer questions about your sticking points, or inspire you to new strength training and bodybuilding goals.

Best Supplements for Building Muscle:   Protein    Creatine    Glutamine    No2


Beginners Routine
A beginners approach to bodybuilding & weight training

shoulders    



chest    

biceps    

forearms    



abdominals    

thighs 

calves    

Beginners Routine: A beginners approach to bodybuilding & weight training
    trapezius


    shoulders

    triceps


    back


    thighs

 

    calves

 
Neck
Traps  (trapezius)
 Shoulders  (deltoids)
Chest  (pectoralis)
Triceps  (triceps brachii)
Biceps  (biceps brachii)
Forearm  (brachioradialis)
Abs   (rectus abdominis)
 
Quads  (quadriceps)
 

 

Traps   (trapezius)
Shoulders   (deltoids)
Triceps   (triceps brachii)
Biceps   (biceps brachii)
Lats   (latissimus dorsi)
Forearm   (brachioradialis)
Middle Back   (rhomboids)
Lower Back
Glutes   (gluteus maximus and medius)
Hamstrings   (biceps femoris)
Calves   (gastrocnemius)

 

Click Here for a printable version of this form

CLICK ON EXERCISE

SET#1

SET#2

SET#3

SET#4

Bench Press (CHEST)

12 Reps

10 Reps

10 Reps

8 Reps

Barbell Curl (BICEPS)

12 Reps

10 Reps

10 Reps

French Press (TRICEPS)

12 Reps

10 Reps

10 Reps

Bent Over Row (LATS)

12 Reps

10 Reps

10 Reps

8 Reps

Military Press (SHOULDERS)

12 Reps

10 Reps

10 Reps

Shrugs (TRAPEZIUS)

12 Reps

10 Reps

10 Reps

Squats (THIGH)

12 Reps

10 Reps

10 Reps

8 Reps

 Click Here for a printable version of this form

Best Supplements for Building Muscle:   Protein    Creatine    Glutamine    No2

Exercise Data Base  Loaded with every Weight Lifting exercise you can imagine, grouped per body part so you can customize you own routine.

Workout Data Base   ( 3 Days per Week )  ( Split Routines ) Looking for a weight training workout that is customized to exactly what you want? This Workout Database contains hundreds of categorized workouts ideal not only for the Beginner but for the Intermediate and Advanced trainers. Split workouts are designed for those who want to get bigger and stronger. These workouts kick it up a notch and gets you out of the beginner stage with increased intensity levels in order to see greater results


 

SET#1

SET#2

SET#3

SET#4

WEEK#1

55% of Max

60% of Max

60% of Max

65% of Max

WEEK#2

60% of Max

65% of Max

65% of Max

70% of Max

WEEK#3

65% of Max

70% of Max

70% of Max

75% of Max

WEEK#4

70% of Max

75% of Max

75% of Max

80% of Max

WEEK#5

70% of Max

75% of Max

75% of Max

80% of Max

WEEK#6

70% of Max

75% of Max

75% of Max

80% of Max


CALCULATE YOUR 1-REP MAX

How to use this Calculator:

   Use a weight you feel confident you can perform several repetitions with for example Bench Press:100 lbs, do as many reps as you can without straining. Say you can do 12 reps with that 100 lbs, enter 100 in multi rep poundage then enter 12 in # Reps with this weight Then click on Submit Calculation. Your 1Rep Max should be 139, That would be your 1 Rep Max for the Bench Press then use a calculator for the % to use for each set. You will find that this is so accurate that if the set calls for 10 reps you will not be able to do the 11th rep. As your strength increases and you can do more then 3 extra reps then is called for its time to recalculate your 1Rep Max. The best thing to do is to re calculate about every 4 to 6 weeks. You will be amazed on how much your strength increases over a few short Months. 



Enter Your Multi Rep Poundage

# REPS With This Weight

Your One REP MAX =  

55% 60% 65% 70% 75% 80%

Click Here for a printable version of this form

Thanks to: Cullen Cox for providing this updated calculator to The Pumping Station

Bodybuilding Supplements

Fitness Equipment / Exercise / Bodybuilding / Gym Equipment / Flex Bodybuilding

Weight Training Weight Lifting Equipment / Bodybuilding Supplements / Site Map / Anabolic Supplements / Hyper Gain

(c) Copyright 2000 The Pumping Station