Beginners Weight Lifting

Summary: 4 Days a Week
45-days of basic weight lifting.

Description: This plan is a great introduction to weight lifting and will help you gain strength and tone your muscles.

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Workout Details

This training plan is a great introduction to weight lifting.

New to weight lifting and want to get started with the basics? This plan is a great introduction to weight lifting, using a mixture of machine and free-weights exercises.

This 45-day plan will help strengthen and tone your entire body, and is a great step towards more serious workout routines. Each of the 4 workouts you will perform during this plan are targeted towards specific muscle groups. This means that you will always have 1 week of rest between exercising the same muscles again. Begin each workout with a 10-15 minute warmup routine that incorporates stretching and walking/jogging.

Begin each workout with a 5-10 minute stretching and warm-up routine.

Feel free to substitute machine exercises for similar exercises as needed, since machines may be occupied or your gym may not have the needed equipment.

Sample Workout from this Training Plan

Chest and Tris

Your first workout each week will focus primarily on your chest and tricep muscles. Your goal for Bench Dips and Push-Ups is to perform as many reps as you can. For all other exercises, you should Use a 8-10-12 reps progression, meaning that when ...


Chest Press - Machine

Every machine is slightly different but make sure that the seat height is at a level so that the han...

Suggested Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps



Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forear...

Suggested Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Show the Full Workout

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Automatic workout reminders
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At a Glance

_August 2015_
You may customize your schedule after you choose to join this training plan.

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Discuss this Training Plan Subscribe to Beginners Weight Lifting

woode woode

posted Wednesday, March 10, 2010

Is there a way to edit a plan once you’ve joined? I noticed I set up one of my workouts on the wrong day, and would like to move it. I already have two workouts behind me. The only thing I can see to do is leave the plan, then re-join setting the correct workout days, and entering in my past workouts.

woode woode

posted Wednesday, March 10, 2010

Well, if anyone wonders, leaving and rejoining doesn’t work either. Now my plan is totally screwed up. I can’t enter my past workouts. Also, workouts are on wrong days. Can’t skip ahead and do the workout I should be on, because DB won’t let me see any workouts beyond the next one. This is incredibly frustrating.

Crizomaticus Crizomaticus

posted Tuesday, June 1, 2010

I Ran 100 Miles! I Burned 25K Calories! I Lost 20 Lbs! I Burned 5,000 Calories! I Lost 10 Lbs! I Lost 5 Lbs!

This is a great training plan. Well balanced, and realistic for starters. Leaves you feeling great, although the tris and chest… I recommend starting off with low weight if you don’t want to hurt for days.

Also, this requires more gym equipment than a decent apartment gym will provide you. I had to substitute some exercises with free weight alternative.

darcwd26 darcwd26

posted Friday, December 3, 2010

I Lost 50 LBS! I Lost 35 Lbs! I Lost 20 Lbs! I Lost 10 Lbs! I Lost 5 Lbs!

So I am on my leg day and it is showing my my plan for the 6th which is chest day. I find these workout plans very frustrating because they allow very little room for real life. sometimes i make substitutions for exercises I cannot yet do. Sometimes I move my planned exercise day . It all turns out being a mess in the system. Like today. I have no idea what the hell I am supossed to do with my legs today!

giovannihale giovannihale

posted Saturday, December 18, 2010

I am wondering if you miss a day and you plan to pick up the next day is there anyway to move the date along with the workouts for that set date?

haomaru87 haomaru87

posted Wednesday, February 2, 2011

I Burned 25K Calories! I Ran 100 Miles! Gold Medalist I Burned 5,000 Calories!

starting back again. I’m trying this plan out and see how it goes..

jefflarison jefflarison

posted Thursday, August 11, 2011

I like this plan a lot. I’ve done 12 workouts so far and have been able to steadily increase reps or weight or both on most exercises. One thing that’s frustrating is not being able to reschedule workouts if you miss them. I’m currently 2 workouts behind my proposed schedule, so here’s what I do: when I go to my Workout tab, it says I’m behind & asks me if I want to submit progress. When I click on that, it shows the workouts that I’ve missed on the right side of the screen. Then I just click on the most outdated workout & submit my progress. It’s not pretty but it works so far. When I plan my next workout, I use the Calendar feature to see which workouts I’ve done and what did the last time.
All in all, very happy with the site & will continue to use it.

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