New to weight training? This workout is designed to hit every muscle group with great compound exercises once a week. Each training day has 3-5 exercises.
With this workout, you should focus on your technique, not the weight you lift. Get the technique right in this workout and then move on to a more advanced workout (like this 4-day split) after 8-10 weeks.
Training plan
The training hits each muscle group once a week. After each workout, the abdomen and lower back should be trained with two exercises (see abdominal exercises).
- Monday – Chest, and Triceps
- Tuesday – Rest
- Wednesday – Back and biceps
- Thursday – Rest
- Friday – Legs and shoulders
- Saturday – Rest
- Sunday – Rest
Three day a week workouts
Before starting each workout, start with a 10-minute warm-up to prepare your nervous system and get ready to work out. Take time for each exercise and focus on the right shape and developing the connection between mind and muscle. You will thank yourself later.
Monday – Chest and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 12,10,10,10 |
| Incline Bench Press | 2 | 10 |
| Tricep Dip | 3 | |
| Lying Tricep Extension | 3 | 10 |
Wednesday – Back and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Wide Grip Pull Up | 4 | 10 |
| Seated Row | 3 | 12 |
| One Arm Dumbbell Row | 3 | 10 |
| Standing Barbell Curl | 3 | 8-10 |
Friday – Legs and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| 45 Degree Leg Press | 4 | 12,10,10,10 |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
| Military Press | 4 | 8-10 |
| Dumbbell Lateral Raise | 3 | 10 |
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