Archive | 3:59 pm

Beginner Strength Training Workout

10 Feb

Hey guys!  Nothing too new on my end, I’m just looking forward to the weekend like most of you I bet!

I wanted to post the Wednesday Thursday Workout of the week.  This workout is intended for people who have little to no experience with weight training.  I also suggest using weight machines for the first few months before you try the free weights and benches for certain exercises.  However, there are a few exercises you will be able to do in the free weights such as bicep curls.  The exercises below are a variation of machines, free weights (biceps), cables (triceps) and mat work.


You will want to have a personal trainer help correct your form when you first get started and remember to check with your doctor before trying a new exercise program.


Beginner Strength Training Workout

Repeat each exercise twice (or three times once you have completed the workout a few times) with 12-15 reps

  • Leg Extension
  • Leg Press
  • Seated Leg Curl
  • Squats (not a machine)
  • Lat Pull Down
  • Seated Row
  • Chest Press
  • Shoulder Press
  • Bicep Curls (not a machine)
  • Hammer Curls
  • Triceps Rope Pull Downs (not a machine)
  • Dips (on bench, not a machine)
  • Plank (bent arm, on mat)
  • Straight Arm Plank (on mat)
  • 1 Minute of Bicycle Crunches (on mat)
  • Reverse Crunch

*Make sure you get minimum 5 minutes of cardio in before you start your weights to warm up your muscles.


This beginners workout will tighten and tone the whole body while raising your metabolism for up to 48 hours after your workout.

What are you waiting for?  Lets hit the GYM!!!!  : )