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.

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Beginners Routine
A beginners approach to bodybuilding & weight training

This is a typical beginner routine. This routine is to be done 3 times per week MONDAY-WEDNESDAY-FRIDAY. It can be used by Male and Female.
Try to use as much weight as possible (WITHOUT STRAINING).
Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.
THIS IS A PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the intermediate stage.

shoulders

chest

biceps

forearms

abdominals

thighs

calves

    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)

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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

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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

PYRAMID PRINCIPLE
The idea of pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use.
The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set.
Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM
It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM

	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%

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

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