Beginner Weight Routine 1

Full Body Program

Protocol: 3xweek, nonconsecutive days

Example of how to structure this routine:

Mon  – Workout A

Wed – Workout B

Fri – Workout A

Mon – Workout B

Wed – Workout A

Fri – Workout B

repeat

Workout A: Perform  2 sets of 15 reps per exercise

1. DB Bench Press
2. Wide Grip Lat Pulldown
3. Barbell Squat
4. Seated Dumbbell Shoulder Press
5. Lying Tricep Extension
6. Seated Dumbbell Bicep Curl
7. Stability Ball Crunch

Workout B:

1. DB Lunge (or medicine ball)
2. Standing Barbbell Shoulder Press
3. V sit up off bench
4. Incline Dumbbell Chest Press
5. Seated Cable Row
6. Tricep Pressdown
7. Bicep Cable Curl