Beginner Freeweight Program Workout

Author Rod Ferris CPTFitness Level BeginnerType Muscular Definition
Days in Plan 1 Days Rest Between Sets:
1:00-1:30 minutes
Duration40 Min per session
Complete this routine 3 days per week with a 24 hour break inbetween workouts. Adjust the weight until you go till failure.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 30 Min Intensity: 65%
Notes:with a warm up of 5 minutes .. stretch then continue. Running outside works just fine :)
Day 1 - Whole Body
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 15
Notes:Use dumbbells instead on a bench or chair.
Bent-over Barbell Rows Exercise Picture 2. Bent-over Barbell Rows
Sets: 3Reps: 12
Notes:Use your dumbbells and keep your back straight
Seated Shoulder Press (Elastic band) Exercise Picture 3. Seated Shoulder Press (Elastic band)
Sets: 3Reps: 15
Notes:Use dumbbells and sit on a chair
Lunges Exercise Picture 4. Lunges
Sets: 3Reps: 15
Notes:Alternate legs with your hands down by your side with weights.
Barbell Curls Exercise Picture 5. Barbell Curls
Sets: 3Reps: 12
Notes:use dumbbells and go till failure
Overhead Tricep Extentions Exercise Picture 6. Overhead Tricep Extentions
Sets: 3Reps: 12
Notes:Go till failure
Crunches Exercise Picture 7. Crunches
Sets: 3Reps: 20
Back Hyper-Extensions Exercise Picture 8. Back Hyper-Extensions
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Beginner Freeweight Program Basics

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