Free Weight Training Program - Beginner, 1st Quarter

Three times per week every second day (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday):

Chest barbell raise and Standing chest press
Close grip chin lift
Standing barbell bicep curl
Barbell squat
Bench press
Angle lift
Hanging straight legs lifting to the chinning bar

In the first complex the number of repetitions is standard for all exercises apart from No. 7. The first set is warm-up, 12 reps with light weight, generally with an empty bar. Then 2—3 sets with 10 reps so that to “feel” working muscles.

In respect to weights the first complex is the only period of training when you don’t have to make workout till your physical limits. The mass of weights will increase itself due to the improvement of coordination between your brain and muscles. However do not forget occasionally to put additional weight.

In exercise No. 7 it is recommended to perform 50 reps without regard to the number of sets, i.e. it can be 20,15,15 or 15,15,10,10 or up to 10 sets with reps. If you are younger than 20-22 years old the first complex should be essentially modified, as at such age with a help of special exercises it is possible to expand shoulders and chest.

For this purpose you could during the mid workout of the week (if you train on Monday, Wednesday and Friday – on Wednesday) to replace the program with the following complex:

“Breathing squat”: 20 deep squats with a barbell on the shoulders and right there without break 15 reps of the exercise “Dumbbell pullover” – 3 super-series.
Maximum wide-grip pull-ups: 30 reps without regard to the number of sets.
Maximum wide-grip pull-ups to the chest: 30 reps.
Moderate reverse grip pull-ups (palms in) until stomach touches the bar, 30 reps
Wide bar dips with maximum amplitude, 100 reps
Hanging raise of straight legs, 50 reps

Such workout will help not only to expand bones, but also to become accustomed to the load more quickly and to recover better because only two workouts per week are with weightlifting.

Next: 2nd quarter of beginners weight training

After you pass beginners stage, you can explore intermediate bodybuilding routines.