So you’ve finally decided to start a fitness routine. GREAT! You have made the right choice! Now where do yo go from here?  The problem most people face when starting a fitness routine is they do not know how to get started.  Well, I am going to make it a but bit easier for you.

Below I have created a basic fitness routine that will get you started.  This basic fitness routine includes resistance exercise to help you build functional strength as well as a cardiovascular program that will get you on your way to burning more calories which will help you burn fat.  This FREE fitness routine is a 5 day program which will give you two full days of rest.

I must stress that when I start with a new client I have a 5 page form that I will help you complete which will give me the information that I need to create a Personalized Training and Diet Program that will help you get results fast.  Once you have completed this FREE program contact me so that I can create a Personalized Program just for you!

Beginner Workout Routine

Day 1:

Body Part: Chest

Exercise #1: Bench Press (3 sets of 10-12 repetitions)

Execution: The person performing the exercise lies on their back with a weight grasped in both hands. They push the weight upwards until their arms are extended, not allowing the elbows to lock. They then lower the weight to chest level. This is one repetition (rep).

Powerlifting: take posture with body weight resting on buttocks and upper traps whilst driving feet into the floor. Movement requires the weight to be taken at full arms’ length, lowered to upper torso, paused, and then lifted to starting position.

Exercise #2: Incline Press

Execution: Lie supine on incline bench. Dismount barbell from rack over upper chest using wide oblique overhand grip.  Lower the weight to upper chest. Press bar until arms are extended. Repeat.

 

Exercise #3: Decline Bench Press (3 sets of 10-12 repetitions)

Execution: Set the bench at a decline position or use a pre-made decline bench.  Lifter lowers the bar to the bottom portion of the chest, then presses up and towards eye level in an arching motion.

Finishing Movement:

Exercise: Cable Cross-Overs OR Fly Machine. (3 sets of 10-12 repetitions)

Execution:  Liter grabs two handles, each attached to a cable on the cable cross over machine.  Lifter takes two steps forward and bends slightly at the waist.  Lifter brings both handles together as if they are hugging a large tree.  Focus on “squeezing (contracting)” the chest muscles throughout the movement.

Finish:  Cardio

Treadmill (elevated to 5 degrees)-35 minutes

Step Mill-20 minutes

Stationary bike-40 minutes

Beginner Workout Routine

Day 2:

Body Part: Shoulders

Exercise #1: Military Press (To the Front) (3 sets of 10-12 repetitions)

Execution:  The movement involves moving a barbell or dumbbells from the shoulder and pushing it up above the head until the elbows are fully locked out. As the bar clears the head, the lifter leans forward slightly in order to keep balance. As the bar is lowered front the lifter leans slightly back.

Exercise #2: Side laterals (3 sets of 10-12 repetitions)

Execution: Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.  Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.

Exercise #3: Upright Rows: (3 sets of 10-12 repetitions)

Execution: Grasp bar with shoulder width or slightly narrower overhand grip.  Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.

Finish: Cardio

Treadmill (elevated to 5 degrees)-35 minutes

Step Mill-20 minutes

Stationary bike-40 minutes

Day 3: Arms

Biceps

Exercise #1: Barbell Curl (3 sets of 10-12 repetitions)

Execution: Grasp bar with shoulder width underhand grip. With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.

Exercise #2: Cambered Bar Curls (3 sets of 10-12 repetitions)

Execution: Most people do this movement wrong.  This bar helps you focus on the outer head of the biceps.  Grab the widest grip angel of the bar.  Slightly flare your elbows out and keep them in that position.  Curl the bar up to chest level and return.  It is imperative to keep your elbows flared out.

Exercise #3: Preacher Curls (3 sets of 10-12 repetitions)

Execution:  Sit on preacher bench placing back of arms on pad. Grasp curl bar with shoulder width underhand grip.  Raise bar until forearms are vertical. Lower barbell until arms are fully extended. Repeat.

Triceps

Exercise #1: Close Grip Bench Press (3 sets of 10-12 repetitions)

Execution: Lie back on a flat bench. As you breathe in, come down slowly until you feel the bar on your middle chest. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.

Exercise #2: Triceps Cable Pushdowns (3 sets of 10-12 repetitions)

Execution: Face high pulley and grasp cable attachment with narrow overhand grip. Position elbows to side.  Extend arms down. Return until forearm is close to upper arm. Repeat.

Exercise #3: Triceps Kick-Backs (3 sets of 10-12 repetitions)

Execution: Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor.  Extend arm until it is straight. Return and repeat. Continue with opposite arm.

Finish:  Cardio

Treadmill (elevated to 5 degrees)-35 minutes

Step Mill-20 minutes

Stationary bike-40 minutes

Day 4: Back

Exercise #1: Lateral Pulldown (3 sets of 10-12 repetitions)

Execution: The pulldown usually uses a weight machine with a seat and brace for the thighs. The starting position involves sitting at the machine with the thighs braced, back straight and feet flat on the floor. The arms are held overhead at full extension, grasping a bar connected to the weight stack. The movement is initiated by pulling the elbows down and back, lowering the bar to the neck, and completed by returning to the initial position.

Exercise #2: Seated Row (3 sets of 10-12 repetitions)

Execution:  For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.

Lean over as you keep the natural alignment of your back and grab the V-bar handles.

With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.

Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

Repeat for the recommended amount of repetitions.

Exercise #4:  Deadlift (3 sets of 10-12 repetitions)

Execution: The Deadlift starts with the barbell on the floor. Pulling from safety pins in the Power Rack is not a Deadlift but a Rack Pull. Starting at the top and then lowering the bar isn’t a Deadlift either. It’s a Romanian Deadlift. The “dead” in Deadlift stands for dead weight. Put the bar on the floor. Then follow these five simple steps to Deadlift with proper form… Walk to the bar. Stand with your mid-foot under the bar. Don’t touch it with your shins yet. Hip-width stance, toes out 15°. Grab the bar. Narrow, about shoulder-width apart. Arms vertical from the front-view, hanging just outside your legs. Bend your knees. Keep going until your shins touch the bar. Don’t move the bar. Keep it over your mid-foot. Lift your chest. Straighten your back. Don’t move the bar. Don’t drop your hips. Don’t squeeze your shoulders-blades. Pull. Take a big breath, hold it and stand up. Keep the bar against your legs. Don’t shrug or lean back at the top.

Day 5: Legs

Exercise #1: Leg Extensions: (3 sets of 10-12 repetitions)

Execution:  Sit on apparatus with back against padded back support. Place front of lower legs under padded lever.  Position knee articulation at same axis as lever fulcrum. Grasp handles to sides for support.  Move lever forward and upward by extending knees until legs are straight. Return lever to original position by bending knees. Repeat.

Exercise #2: Leg Press (3 sets of 10-12 repetitions)

Execution:  Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides.  Lower sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips. Repeat.

Exercise #3: Roman Deadlift (3 sets of 10-12 repetitions)

Execution: Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip. Stand with shoulder width or narrower stance.  Lower bar toward top of feet by bending hips while tracing front contour of legs through downward motion. Gradually bend knees through descent and keep spine straight so back is near horizontal at lowest position. Once hamstring is stretched fully just before lowering bar to completely to floor, lift bar by extending hips and knees until standing upright. Pull shoulders back slightly if rounded. Repeat.

Finish:

Stationary Bike-25 minutes