"Fill-in-the-Blanks" Workout Routine for Beginners.

[LeBrunFitness]

Here's a Fill-in-the-Blanks Workout Routine for Beginners
by Shawn Lebrun
Personal trainer
http://www.shawnlebrunfitness.com


So how much resistance training is necessary to increase your lean muscle mass and strength?

Not as much as you probably think.

Unlike what you may read about in the muscle mags, you do not have to train hours a day, seven days a week to get results.

In fact, any more weight/resistance training than 2 to 3 hours a week may be counter-productive.

The best results I've witnessed while in the personal training field come from 3-5 sessions a week with weights, less than an hour each session.

Most people like the Monday, Wednesday, Friday approach to weight training. This leaves Tuesday and Thursday for cardio, which should be done separately from weight training.

The following outline for a workout routine is simplistic in it's approach, which is also why it's very effective.

The key to proper weight training is to establish a good foundation in which to build upon, much like building a solid foundation for a house.

If you cut corners and build a weak foundation for a house, as time goes on, the house will become weaker and less sturdy.

Same thing with weight training.

Keep it simple. It's more productive to focus effectively on a few tasks (exercises) than it is to work out with less intensity on many different ones.

You can revise and edit the program every 8 to 10 weeks to include different exercises or a different pairing of muscle groups.

Keep your routine simple, follow the suggested exercises (most are simple, well-known basic exercises) and I guarantee you will see more results.

Step 1. From the following muscle groups, pick two that you will be working out on Day 1 of weight training.

Chest
Back
Shoulders
Legs
Biceps
Triceps

Day 1 (Monday) of weight training ________ and __________

Then for day 2, pick two different muscle groups.

Day 2 (Wednesday) of weight training _________ and __________

Finally, day 3 will include the last two muscle groups.

Day 3 (Friday) _________ and ___________


Here's your three day weight training routine. Monday, Wednesday, Friday is good or maybe Tuesday, Thursday, and Saturday.

The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days.

Include at least 1-2 days off each week for rest and recovery purposes.

Here's a sample week:

Monday: back & chest
Tuesday: cardio
Wednesday: legs & shoulders
Thursday : cardio
Friday: biceps & triceps
Saturday & Sunday Off

Step 2. Depending on which muscle groups you are training, pick 2-3 exercises for each muscle group from among the following list.

Chest
-----
Flat bench press with bar
Flat bench press with dumbbells
Incline bench press with bar
Incline bench press with dumbbells
Weighted Dips

Back
-----
Dumbbell one arm row
Cable lat pulldowns to front
Seated back row on machine
Deadlifts
Bent over back rows w/ bar
Lower back extension
Chin-ups (Pull-ups)
Shrugs for Traps (Dumbbells or barbell)

Shoulders
--------
Seated military press with bar
Seated dumbbell shoulder presses
Dumbbell side lateral raises
Bent-over dumbbell raises
Front dumbbell raises
Upright rows (also works traps)

Legs
----
Squats
Leg press
Hack Squats
Leg curls
Leg extension
Stiff-leg deadlifts
Lunges with bar or dumbbells
Calf-raises/presses

Biceps
------
Standing Alternate dumbbell curls
Standing Straight bar curls
Standing Cable curls
Hammer curls (forearms and biceps)
Ez curl bar curls

Triceps
-------
Lying Triceps extension (Skullcrushers)
Close-grip bench press
Cable triceps pushdowns
Dumbbell kickbacks
Weighted dips

Abdominals
----------
Lying crunches
Leg raises
Cable crunches
Stability ball crunches
Crunches on incline bench

Now plug each exercise into the appropriate spot on the following page to give you the whole week's routine. You only need to do 2-3 exercises per muscle group, but do them well, with intensity.

Doing two exercises with intensity and focus is better than doing 3-4 with little or no intensity. Again, in order to properly track progress, stay with a certain routine for at least 8 to 10 weeks before changing.

Monday: muscle groups ___________ & _____________


1st muscle group___________

1st exercise____________ x 3 sets
2nd exercise____________x 3 sets
3rd exercise (if applicable)____________x 3 sets

2nd muscle group_________

1st exercise____________x 3 sets
2nd exercise____________x 3 sets
3rd exercise (if applicable)____________x 3 sets

*include 3 sets of 2 separate abdominal exercises


Wednesday: muscle groups ____________ & _____________

1st muscle group _________

1st exercise ________________x 3 sets
2nd exercise_______________x 3 sets
3rd exercise (if applicable)____________x 3 sets

2nd muscle group __________

1st exercise ______________ x 3 sets
2nd exercise _______________ x 3 sets
3rd exercise (if applicable)____________x 3 sets

Friday: muscle groups _____________ & ___________

1st muscle group _____
1st exercise ______________ x 3 sets
2nd exercise ______________ x 3 sets
3rd exercise (if applicable)____________x 3 sets

2nd muscle group ___________
1st exercise _______________ x 3 sets
2nd exercise _______________ x 3 sets
3rd exercise (if applicable)____________x 3 sets


You do not need more than 3 weight training workouts per week if you combine 2 muscle groups in each workout (biceps & triceps).

Try to do no more than 2 muscle groups per workout (ex. Biceps & triceps).

Do only two to three exercises per muscle group.
(ex. Flat bench w/ bar, incline bench w/ dumbbells)

Do only 2-3 heavy sets per exercise. You can do as many "warm-ups" as you feel necessary.

1st set-10 reps (warm-up)
2nd set-8 reps (warm-up)
3rd set-6 reps (weight acclimation)
4th and 5th sets (heavy sets)

On each set, try to progressively add a little more weight each time.

Keep records of your weight lifts so you can try to outdo (progress) each and every workout!

You can do abdominals twice a week, spaced apart a few days.


Follow this routine for a few months and you'll soon leave the ranks of "beginner" and will also bring with you more muscle and strength than you've ever had!

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Discover a step-by-step plan to pack on muscle and explode strength. Skip the beginners learning curve and start doing what brings results! "Simple Steps to Get Huge and Shredded"
http://www.shawnlebrunfitness.com/getshredded.html
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[akaMarko]

Very well thought out. Any begginer will see some quality gains from this workout programme. "Provided their diet also measures up". :-)

[fortybelow]

Im gonna give this a shot.. Im doing tri/chest, bicep/back, leg/shoulder/abs/traps. wish me luck

[Wick3d3lf]

I would respectfully have to disagree. Your split is more geared toward intermediate. I did those for years and didn't get half the results I did on a 5x5

[KaylaElizabeth]

I would respectfully have to disagree. Your split is more geared toward intermediate. I did those for years and didn't get half the results I did on a 5x5

I can vouch for this. My boyfriend ducked around on those programs for years and got better only when he started a 5x5.

[lolgamegd01]

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