Free Weights Workout for Beginners
Remember to stretch and drink plenty of water!
Day one:
- Bench press. 8-10 reps, 3 sets.
- Deadlift. 10-12 reps, 2 sets.
- Lunges. 10 reps each leg, 2 sets.
Day two:
- Military press. 8-10 reps, 2 sets.
- Decline sit up. 15 reps, 2 sets.
- Back squat. 10 reps, 3 sets.
Day three: Rest.
Day four:
- Bench press, 10 reps. 3 sets.
- Power clean, 8 reps, 2 sets.
- Planks, 1 minute reps. 2-3 sets.
Day five:
- Barbell row, 10-12 reps. 3 sets.
- Deadlift, 10-12 reps. 2 sets.
- Lunges, 10 reps each leg. 3 sets.
Day six: Rest.
Day seven:
- Military press, 8-10 reps, 3 sets.
- Decline sit up, 15 reps. 3 sets.
- Back squat, 10-12 reps. 3 sets.