Beginner’s Guide to Lifting

So you’re starting to lift. Or thinking about lifting. Well look no further because here’s a great program to get you started. Guy or girl, this program is great for getting total body core strength. I will include YouTube links below that are pretty good, and short, videos explaining each of the moves. If this will be the first time performing these moves, watch the videos carefully before using weight. It’s also best to go with someone who knows how to perform these moves so they can instruct you and spot you correctly.

How it Works:

This program follows an A/B format that is meant to be done twice a week for a total of 4 lifting days a week. Start on Monday with A, Tuesday with B, rest Wednesday, then repeat A and B Thursday and Friday, respectively. This makes for a great weekend of active rest and cardio training to round out your week. When weight training, rest intervals should be about 45 seconds to 1 minute max between each set. Both routines cover the whole body with compound and some isolation exercises, with A focusing more on Legs and Chest, and B focusing more on Back and Shoulders.

The Program:

A.

1. Barbell Back Squats – 5 sets of 5 reps (5×5)

2. Barbell Bench Press – 5 x 5

3. Single Leg Split Squat – 3 sets of 8-10 reps (each leg)

4. Incline Dumbbell Bench Press – 3 sets of 8-10 reps

5. Wide Grip Pull Ups – 3 sets of as many reps as possible (AMRAP)

6. Dips – 3 sets of AMRAP

B.

1. Deadlift – 5 x 5

2. Dumbbell Overhead Press – 5 x 5

3. Narrow Grip Pull Ups – 3 sets of AMRAP

4. Dumbbell Side Lateral Raises – 3 sets of 8-10

5. Dumbbell Step-Ups – 3 sets of 8-10 reps (each leg)

6. Dumbbell Flat Bench Press – 3 sets of 8-10

Tips:

  • Pick a weight that will be hard enough so you barely complete the last repetition of each set
  • Really try to focus on activating the muscles you are meant to be using during each exercise
  • BREATHE. Breathe out when exerting positive force and when you are contracting your muscles, and breathe in when completing the negative portion of the move
  • Drink lots of water. Take a good sip every other set to keep yourself hydrated during your workout
  • Enjoy it! It will be difficult, but it’s supposed to be that way. If it is too easy, pick a different weight, too difficult, go lighter. After performing the workouts a few times you’ll get much better at the moves and it will get more fun as time goes on

The Moves:

1. Barbell Back Squat: https://www.youtube.com/watch?v=nFAscG0XUNY

2. Barbell Bench Press: https://www.youtube.com/watch?v=gRVjAtPip0Y

3. Single Leg Split Squat: https://www.youtube.com/watch?v=fiTzgL2wPn8

4. Incline Dumbbell Bench Press: https://www.youtube.com/watch?v=8iPEnn-ltC8

5. Wide Grip Pull Up: https://www.youtube.com/watch?v=iqEaeXtGu9M

6. Dips: https://www.youtube.com/watch?v=wjUmnZH528Y

7. Deadlift: https://www.youtube.com/watch?v=RyJbvWAh6ec

8. Dumbbell Overhead Press: https://www.youtube.com/watch?v=qEwKCR5JCog

9. Dumbbell Step Ups: https://www.youtube.com/watch?v=-wcgEGQN5_U

10. Dumbbell Flat Bench Press: https://www.youtube.com/watch?v=VmB1G1K7v94

11. Dumbbell Side Lateral Raises: https://www.youtube.com/watch?v=3VcKaXpzqRo

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