Beginner weights! :)

here is the program/split that I posted for another person that asked the same question and didnt have access to a gym, if you do feel free to change some of the exercises. To keep it simple try to do 8 reps for every set. If you can do 10 reps, raise the weight for the next set, if you can only do 7 reps or less ,lower the weight for your next set. Also try to limit your rest periods between sets to between 1 minute and 1 minute and 30 seconds. I choose to do my cardio and abs on my off days but you can mix them in to fit your schedule/ needs etc. Also please dont be intimidated by lifting!! (we all were when we started but quickly realized that there wasnt anything to be scared of) Get froggy and jump!!!!:bigsmile:

Monday: Legs-
Squats x 3 sets. http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
Lunges x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
Step ups x 3 sets. http://www.muscleandstrength.com/exercises/dumbbell-step-up.html

Calves-
Seated Calf Raises x 3 sets. http://www.muscleandstrength.com/exercises/seated-dumbbell-calf-raise.html
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Tuesday: Back-
Pull Ups x 3 sets ( use a chair and push off it with one foot to assist you as much as needed to complete each rep.)
Dumbbell Rows x3 sets. http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
Bent Over Rows x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

Biceps-
Curls x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
Concentration Curls x 3 sets. http://www.muscleandstrength.com/exercises/concentration-cur.html

Thursday: Chest-
Bench press x 3 sets. (use your bar)
Incline pushups x 3 sets ( use the bottom step of any set of stairs and do as many as possible for each set)
Dumbbell Flys x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

Triceps-
Extensions x 3 sets. http://www.muscleandstrength.com/exercises/one-arm-seated-dumbbell-extension.html
Kickbacks x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback

Saturday: Shoulders-
Shoulder Presses x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm
Lateral Raises x 3 sets http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Traps-
Shrugs or Seated Shrugs x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug

Lower Back / Glutes- ( Yes its a back/ leg exercise but you dont want to do deadlifts and squats on the same day)
Dead Lifts x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift

Exercise plays an important role in our life. It helps us to maintain a good and healthy body. It also helps us to lose weight without teasing our body. Those people who exercise regularly are not only fit and smart but they are also successful in losing weight and keeping it off.

Exercise plays an important role in our life. It helps us to maintain a good and healthy body. It also helps us to lose weight without teasing our body. Those people who exercise regularly are not only fit and smart but they are also successful in losing weight and keeping it off.

Totlay agree

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Try to use free weights eg dumbbells rather than machines. When you lift a dumbbell, the machine isn't helping you to keep the weight in place so you're using supporting muscles thus not creating imbalances (which can lead to injury). You'll often find that if you've been building strength with a machine, when you go to use a similar sized free weight, it's much tougher!

Squat variation
Bench Press variation
Overhead Press variation
Row Variation
Pulldown or Pull-Up Variation
Deadlifts

This is similar to the exercises in Starting Strength/Practical Programming/Stronglifts 5x5. Break this up into an Workout A/Workout B routine. You could Squat both workouts (what routines like Stronglifts and SS/PP have you do.) So it would look like possibly:

Workout A:
Squat variation
Overhead Press Variation
Deadlift
Row Variation

Workout B:
Squat variation
Bench Press variation
Pulldown/Pull-Up variation

Or you could break up Squats and Deadlifts:

Workout A:
Squat variation
Overhead Press Variation
Row Variation

Workout B:
Bench Press variation
Pulldown/Pull-Up variation
Deadlift

Awesome plan Pike!! This is one of the many reasons I have you as a friend!

This is my plan, it is very similar to yours Pike do you think this is a good plan? I'm new so any advice welcome!

Mon - chest and triceps
Incline press
Flat press
Flat/incline flies
Dips machine
Triceps press down machine
Dumbbell kick backs

Tues - Back and bicep
Lat Mach pull-down machine wide grip
Close grip lat mach pull-down
Vertical row machine
Hang over reverse sit up
Hammer curls
Or
21's - bar


Thurs - Legs
Dead lifts
Squats
Leg press machine
Calf machine

Fri - shoulders
Shoulder press - dumbbells
Side lateral raises - dumbbells
Reverse dumbbell flies - dumbbells
Upright rows bar or dumbbells

Tiff thanks!:flowerforyou: First your program is great!! Second my split allows for better rest and recovery for each muscle group ( proper recovery is very important) but since your a beautiful young women with a social life on the weekends your split will do just fine! Just a couple of things, If your gym has a pullup assist machine I suggest switching your wide and close grip lat pull downs to wide and close grip pullups. Second, You should do your sqauts and deadlifts on different days, I do my dead lifts on shoulder day. And third, when your using the calf machine, make sure you pause for atleast 5 seconds at the bottom of your rep and then for 3 seconds at the top of your rep. The reason for this is because your achilles tendons are like rubber bands and if you dont pause during your rep, the majority of the workload will be done by your achilles tendons and not your calves. But other than those things I think you have eveything pretty much dialed in.

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