Weight Lifting Schedule

Weight Lifting Schedule

weight lifting/Exercise Schedule..?

my boyfriend is a beginner at weight lifting and exercising. he has a bench at home. does anyone have a good BEGINNER schedule that will help him become more fit and bulk up?

I made this same program for a friend, also a beginner.

Notes:
-Consult an experienced weight trainer or website for proper form.
-Feel free to add weight if you want. However, remember to maintain proper form.
-If proper form cannot be done, reduce weight. Proper form is the top priority
-Do not lose interest after feeling sore after Day 1. First steps are the hardest.
-Keep protein intake from food up.
-This is a basic program that prioritizes strengthening of multiple muscles. There is not much focus on Isolation Training for now. Feel free to remain on this program after six weeks if you cannot do all Exercises easily.
-Doing this program with at least 20 minutes of cardio everyday would be very good.

1st 6 weeks:
(Exercise, reps, weight set1, weight set2, weight set3, weight set 4)

Day 1 (Chest-Shoulders)
Bench Press(flat) 10 (30, 30, 40, 40)
Bench Press(inclined) 10 (20, 20, 30, 30)
Bench Press(declined) 10 (30, 30, 40, 40)
Push-Ups 10 (3 sets)

Standing Military Press 10 (20, 20, 30, 30)
Standing Dumbell Press 10 (10, 10, 15, 15)
Dumbell Standing Lateral Raise 10 (5, 5, 10, 10)
Upright Row 10 (20, 20, 30, 30)

Day 2 (Back-Biceps)
Pull Ups (4 sets of 3)
Dead Lifts 10 (50, 50, 60, 60)
Lat Pull 10 (30, 30, 40, 40)
Bent-Over Barbell Row 10 (20, 20, 30, 30)
Seated Cable Row* 10 (30, 30, 40, 40)
*or
One-Arm Row 10 (15, 15, 20, 20)

Standing Bicep Curl(Barbell) 10 (20, 20, 30, 30)
Standing Bicep Curl (Dumbell) 10 (10, 10, 15, 15)
Concentration Curl 10 (10, 10, 15, 15)

Day 3 (REST)

Day 4 (Chest-Triceps)

(Same Chest Exercises as Day 1)

Cable Pulldown 10 (15, 15, 20, 20)
Overhead Tricep Extension (cable) 10 (15, 15, 20, 20)
Overhead Tricep Extension (dumbell) 10 (10, 10, 15, 15)
Dips (4 sets of 10)

Day 5 (Legs-Back)

Squats* 10 (4 sets, 50 pounds)
Leg Press 10 (4 sets, 100 pounds)
Leg Curl 10 (10, 10, 15, 15)
Calf Raise 10 (4 sets, 100 pounds)

(Same Back Exercises as Day 2)

*requires practice

Day 6 (REST)

REPEAT DAY 1. Six Cycles of this program would do.

Email me if you want an advanced Workout plan

 

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Weight Lifting Schedule

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Filed under: Weight Lifting Programs

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