Want to start Weightlifting?

 

Beginners Weights Programme

Monday

This will be your push day this will focus on your chest shoulders and triceps. its best to start with your heavier compound exercises and then supplement theses with more hypertrophy exercises.

bench press- 2 sets at weight can do 8-10 rep, 1 set at weight can do for around 12-15 reps.

barbell shoulder press standing- again find weight you can do for around 8-10 reps for 3 sets.

incline dumbbell press- 3 sets of weight can do for around 8-12 reps

dumbbell lateral raises-3 sets of 12-15 reps

triceps extensions- 3 sets of 8-12 reps

This is a classic great push day that focuses on all parts of the chest shoulders and triceps the key thing with all these workouts is that you follow progressive overload (explanation at end of post).

This workout should take around 45mins after resting around 2 mins per set.

Wednesday

This will be your pull day this will focus on your back and biceps.

pullups- go till failure, if not able to do any or just one or two most gyms provide weight supported pull up machines or you can make it easier with use of resistance bands. conduct for 3 sets.

lat pulldown machine - with weight can do 8-12 reps for 3 sets

cable row machine- with weight can do 8-12 reps for 3 sets

dumbbell curls- 3 sets of 8-12 reps

cable curls -2 sets 12-15 reps

hammer curls-2 sets of 8-12 reps

This is a great pull day and targets all areas of the back and biceps again it is important to always push yourself in the gym, so each week have to implement progressive overload to this workout.

Friday 

Will be your leg day this will focus on all parts of your leg to create an all-round great workout

barbell squats- 5 sets of weight can do around 8-12 reps

leg extensions - 3 sets of 8-12 reps

hamstring curls-3 sets of 8-12 reps

calf raises- 3 sets of 8-12 reps

Explanation of workout plan.

progressive overload- This simple means to progress your workouts to make them more challenging thus making you continuously progress in the gym. for example, if you are able to do bench press at 60ky for 10 reps one session the next session your goal should be to do 62.5kg for 10 reps. this progression can come in multiple ways though it can be like the example increasing weight or increasing reps or even trying to improve your form of the reps slowing down to fully control the movement.

Diet-The famous saying you cannot out work a bad diet is very sadly true this blog will post a lot of nutrition information about what you should eat and give exciting ideas for meals.

Although this workout plan is extremely affective and can definitely take you far in your gym career if you are wanting to take your fitness to the next level you might have to take a more advance do plan which this blog will post in the coming weeks so, please look out for this as I will continue to post effective information to take your fitness to the max.