HOW TO MAKE YOUR OWN BEGINNER WEIGHT-LIFTING ROUTINEChris Kemp

2nd Year Sports & Rec. Student

Lambton College

Frequency

3 Full Body workouts a week 1 Day on, 1 Day off, 1 Day on, 1 Day off, 1

Day on, 2 Days off Mon-Workout A Tues-Rest Weds-Workout B Thurs-Rest Fri-Workout A Sat-Rest Sun-Rest

Each muscle group is hit 3x a week.

Volume Higher frequency>Lower volume 2-3 sets per exercise

Anywhere from 8-15 reps per set Pick one exercise per body part for each workout. Create a Workout A and Workout B

These will be alternated throughout the weekWeek 1 Week 2

Monday- Workout A Monday- Workout BTuesday- OFF Tuesday- OFFWeds- Workout B Weds- Workout AThurs- OFF Thurs- OFFFriday- Workout A Friday- Workout BSat/Sun- OFF Sat/Sun- OFF

ExercisesLarge Muscle Groups Small Muscle Groups

Back•Bent over barbell rows•Deadlifts•Lat Pulldown •Pull ups

Biceps•Barbell Curls•Seated Dumbbell Curls•Seated Dumbbell Hammer Curls•Concentration Curls

Chest•Barbell Bench Press•Incline Dumbbell Press•Dumbbell Flyes•Cable Flyes

Triceps•Lying triceps extension•Overhead triceps extension•Close grip bench press•Triceps kickback

Shoulders/Traps•Dumbbell Shoulder Press•Machine Shoulder Press•Upright Rows•Barbell Shrugs

Calves•Standing Calf Raise•Seated Calf Raise•Calf Press

Legs•Squats•Leg Press•Lying Leg Curls•Leg Extensions

Abs•Hanging leg raises•Decline crunches•Cable rope crunches•Oblique twists

Creating Your Routine Create your schedule

Mon/Weds/Fri Tues/Thurs/Sat

Create your workout Workout A- 1 Exercise from list per muscle group

2-3 sets per exercise with reps anywhere from 8-15 per set Higher reps on smaller muscle groups, lower reps on large muscle

groups Workout B- Repeat

Switch up exercises every 4-6 weeks when you no longer progress

A warm up should always be included in any routine 5-10 minute warm up/dynamic stretching Static stretching for 15-20 second hold post workout

You should only try to lift to failure on 2nd last or last set to avoid overtraining

Example Workout A

Workout A Chest-Bench Press 3x8-10 Back-Barbell Bent-over Row 3x8-10 Shoulders/Traps- Dumbbell Shoulder Press 3x8-

10 Legs- Squats 3x8-10 Biceps- Barbell Curl 2/3x10-12 Triceps- Lying triceps extension 2/3x10-12 Calves- Standing calf raises 3x12-15

Three sets used for large muscle groups Two or three sets used for smaller muscle

groups depending on fatigue level Repeat same process for Workout B

Recovery

There is a recovery day after each workout, and two days off at the end of the week.

Aim for 8 hours of sleep a night Optimal recovery

Less DOMS More strength gains More muscle hypertrophy.

Low Intensity Cardio on Rest days Enhances recovery Promotes cardiovascular health Helps boost metabolism

Perform cardio 2-3x a week on rest days Cardio can also be performed post workout (20 min)

Nutrition

It is important to consume simple carbohydrates immediately after your workout (I.E. Gatorade, juices)

Followed by a big meal consisting of high carbohydrates and protein

Eating 4-6 meals every 2.5-3 hours is optimal to boost your metabolism and ensure proper muscle recovery

Drink plenty of water, aim for4L of water a day

Conclusion

All the info you need to begin your own beginners workout routine!

Consistency is key!

A healthy, fit lifestyle isn’t easy, or everyone would do it!

Research online, read articles and magazines!