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Free Weights Workout for Beginners

Free Weights Workout for Beginners

Remember to stretch and drink plenty of water!

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Day one:

  1. Bench press. 8-10 reps, 3 sets.
  2. Deadlift. 10-12 reps, 2 sets.
  3. Lunges. 10 reps each leg, 2 sets.

Day two:

  1. Military press. 8-10 reps, 2 sets.
  2. Decline sit up. 15 reps, 2 sets.
  3. Back squat. 10 reps, 3 sets.

Day three: Rest.

Day four:

  1. Bench press, 10 reps. 3 sets.
  2. Power clean, 8 reps, 2 sets.
  3. Planks, 1 minute reps. 2-3 sets.

Day five:

  1. Barbell row, 10-12 reps. 3 sets.
  2. Deadlift, 10-12 reps. 2 sets.
  3. Lunges, 10 reps each leg. 3 sets.

Day six: Rest.

Day seven:

  1. Military press, 8-10 reps, 3 sets.
  2. Decline sit up, 15 reps. 3 sets.
  3. Back squat, 10-12 reps. 3 sets.

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