So, one of my old high school friends and I just recently reconnected and she was asking about a basic workout plan and what she can do to build up some lean muscle in the gym. I figured I could also share the beginner plan I wrote up for her with all of you beautiful people. ❤ Remember, I am not a personal trainer, this is what I originally did when I didn’t know anything about the gym. It helped build a great foundation that I could grow and progress from 🙂
Basic Beginner Workout
Set – How many times you complete the exercise
Reps – How many time you do the exercise per set (example, I do 10 pushups per set. There are 3 sets. 30 pushups total).
You should aim for a weight that you feel is almost too heavy for you towards the end of your set. You should be working and if it isn’t difficult to complete with good form, then up your weight.
Start off with machines until you build up the strength and stamina to use free weights with good form.
Monday aka International Chest Day
Chest Press Machine – 3 set x 10 reps
Incline Chest Press Machine – 3 sets x 10 reps
Decline Chest Press Machine – 3 sets x 10 reps
Butterfly/Pec Fly Machine = 3 sets x 10 reps
Pushups – 3 sets as many as you can do
Abs: Crunches – 4 sets x 25 reps
Cardio: Pick either the treadmill, elliptical, stepmill and do 20 minutes of an easy, steady-state pace. This will help build up your endurance over time.
Tuesday – Back Day
Wide Grip Lat Pull Downs – 3 sets x 10 reps
Cable Rows – 3 set x 10 reps
Hyperextensions – 3 sets x 20 reps
Chin Ups on Assisted Machine – 3 sets x 10 reps
Cardio: 25 minutes of anything you prefer, swimming, bikini, walking.
Weds – Leg Day
Barbell Squats – 4 x 10-12 reps (Use the bar if you can, if not, focus on your form with bodyweight squats for now.)
Leg Press (regular stance) – 3 x 10-12 (try to go heavy if you can, warm up with a lighter weight first and progressively add more weight if you can. Don’t worry if you can’t though this is about building your strength).
Leg Extension Machine – 3 x 12
Leg Curl Machine – 3 x 12
Adductor & Abductor Machine (inner and outter thigh machine) – 3 x 12
Seated Calf Raises – 3 x 25
Thursday – Arms
Bicep Curl Machine – 3 x 12
Alternating Dumbbell Curls – 3 x 10 (so it will be twenty total because it is 10 reps on each side but your alternating, get it? So, your right arm curling and left arm curling = 1 rep)
Tricep Pushdown Machine – 3 x 12
Tricep Cable Straight Bar Pulldown – 3 x 12 (around the cable machines there should be a straight bar you can attach to the cable. Try to keep your arms stationary and only allowing the movement to come from your elbow)
Shoulder Press Machine – 3 x 12
Lateral Raise Machine – 3 x 12
Abs – Crunches – 2 x 25, Leg Lifts 2 x 20, Plank – 30 seconds
Cardio – 20 minutes, steady state
Rest Day – Feel free to do cardio or whatever if you feel like it
Glute Focus Day(extra credit if you are focusing on building your booty)
Dumbbel Plie Squat 3 x 10-2 (pick an appropriate dumbbell weight, I started with a single 15-25lb dumbbell and now use 75lbs. You will get stronger over time. This doesn’t mean you need to start with 15. You might start with 10 but don’t be afraid to challenge yourself. That’s the only way you’ll tone your bum and legs).
Squats 4 x 12 (barbell squats if you can)
Leg Press, High Up Stance – 3 x 12 (place your heels towards the top of the leg press and when you let the leg press come down, try to see how far you need to go to feel it in your butt. Focus on what muscles you think are working)
Donkey Kicks – 25 reps each side