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Absolute Beginners Program

Created by stephenb

  • Currently 3.8/5 Stars.
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based on 26 ratings.
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Summary

1 Workout / 5 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

This is a workout program for someone who is just starting out with resistance training. There is only one workout, but it should be performed (ideally) 3 times during the week.

Workouts

Description

This is the workout that you will perform 3 days per week. Begin with very low weight and build up as you feel comfortable. Perform 10-15 reps for each exercise. When you complete 15 reps, move the weight up for the next performance and perform 10 reps.

View Workout Details

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Bench Press - Barbell, Flat
3 sets: 10 reps, 10 reps, 10 reps
Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel...

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Shoulder Press - Dumbbell, Seated
3 sets: 10 reps, 10 reps, 10 reps
Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead...

Small One-Arm Dumbbell Row
2 sets: 10 reps, 10 reps
Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ...

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Squats - Barbell
2 sets: 10 reps, 10 reps
Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...

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Crunch
3 sets: 10 reps, 10 reps, 10 reps
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart...


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What People are Saying

kmitos

Good beginner program?

I'm looking forward to starting this next week as it will be the first time that I've lifted weights in YEARS. I will try and come back and comment on how it went.

Created over 5 years ago by kmitos

paulhomer

Letts give it a go

Going to try this program for a few weeks

Created over 5 years ago by paulhomer

wenchwire

alternatives

I'm using dumbells for all the exercizes because I have them. However, I also have bad knees and cannot do the squats. Is there an alternative movement that I can do from the flooer?

Created over 5 years ago by wenchwire

Writer Kate

New user, about to try for the first time. I have two two-pound weights (dumb bells) that I will use to start off with. Anything else, including Pro, will come later, if things work. I am nearing the big 6-0 and want to get into a bit better shape before I get *too* old.

Created over 7 years ago by Writer Kate

absmith

Great Workout, Suggest Leg Press

Overall, this looks like a great beginner program. One comment. Performing squats is one of the best full body exercises that you can perform, but be careful of you have not done them before. Squats can hurt your back and knees if not performed with cor

Created over 7 years ago by absmith

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