weight training-beginner
DESCRIPTION
sample weight-training routine for beginnerTRANSCRIPT
Weight-training
Beginners
Safety
• Improper movements with weights could result in serious injury. Start with light weight learning proper movement before increasing to heavier weights.
• Always stretch and warm-up your muscles before training with weights.
• Never lift without a spotter to assist you.
• Drink water before, during and after weight-training sessions.
Weight-training
• Allow 24 to 48 hours recovery time for muscle group trained. Training with weights tears the muscle and your body needs rest & nutrition to repair, grow and get stronger.
• Eat at least 1 gram of protein per pound of body weight in your daily diet.
Sample Weight - Training Routine for Beginner
WEEK1
SUN MON TUE WED THRU FRI SAT
REST
BENCH PRESS (50% BODY
WEIGHT)
AB / SIT UP ROUTINE REST
BENCH PRESS (50% BODY
WEIGHT)
AB / SIT UP ROUTINE REST
3 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
DEADLIFT (50% BODY
WEIGHT)
DEADLIFT (50% BODY
WEIGHT)
3 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
SQUAT (50% BODY WEIGHT) SQUAT (50% BODY WEIGHT)
3 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
WEEK2
SUN MON TUE WED THRU FRI SAT
REST
BENCH PRESS (60% BODY
WEIGHT)
AB / SIT UP ROUTINE
BENCH PRESS (60% BODY
WEIGHT)
AB / SIT UP ROUTINE
BENCH PRESS (60% BODY
WEIGHT)
REST
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
DEADLIFT (60% BODY
WEIGHT)
DEADLIFT (60% BODY
WEIGHT)
DEADLIFT (60% BODY
WEIGHT)
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
SQUAT (60% BODY WEIGHT) SQUAT (60% BODY WEIGHT) SQUAT (60% BODY WEIGHT)
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
WEEK3
SUN MON TUE WED THRU FRI SAT
REST
BENCH PRESS (75% BODY
WEIGHT)
AB / SIT UP ROUTINE REST
BENCH PRESS (75% BODY
WEIGHT)
AB / SIT UP ROUTINE REST
4 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
DEADLIFT (75% BODY
WEIGHT)
DEADLIFT (75% BODY
WEIGHT)
4 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
SQUAT (75% BODY WEIGHT) SQUAT (75% BODY WEIGHT)
4 SETS OF 10 REPITIONS 4 SETS OF 10 REPITIONS
WEEK4
SUN MON TUE WED THRU FRI SAT
REST
BENCH PRESS (85% BODY
WEIGHT)
AB / SIT UP ROUTINE
BENCH PRESS (85% BODY
WEIGHT)
AB / SIT UP ROUTINE
BENCH PRESS (85% BODY
WEIGHT)
REST
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
DEADLIFT (85% BODY
WEIGHT)
DEADLIFT (85% BODY
WEIGHT)
DEADLIFT (85% BODY
WEIGHT)
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS
SQUAT (85% BODY WEIGHT) SQUAT (85% BODY WEIGHT) SQUAT (85% BODY WEIGHT)
5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS 5 SETS OF 10 REPITIONS