Does anyone know a good starter workout?

[thinmom2b]

I would really like to start lifting weights. I have done this in the past and enjoyed it. Could someone point me in the right direction as to what would be a good starter workout/routine? Thanks so much.

Bethany

[Lady C]

Try something like this
Day 1
Upper body:
25 lbs -- Flat Dumbbell Press -- 3 x 10 Rep
20 lbs -- Incline Dumbbell Press -- 3 x 8-10 Rep
20 lbs -- Decline Dumbbell Press -- 3 x 8 Rep
30 lbs -- Dumbbell Rows -- 3 x 10 Rep
30 lbs -- 21 Bicep Curls -- 3 x 8 Rep
50 lbs -- Cable Front Pulldown - 3 x 8 Rep

Day 2
Cardio
Abs:
Roman Chair Oblique Raises -- 3 x 15 Rep
Roman Chair Leg Raises -- 3 x 15 Rep
Ball Crunches -- 3 x 15 Rep
Bicycles -- 3 x 15 Rep

Day 3
Lower body:
70 lbs -- Squat -- 3 x 8 Rep
45 lbs -- Dumbbell Lung -- 3 x 10 Rep
180 lbs -- Donkey Calf -- 3 x 10 Rep
110 lbs -- Rotary Calf -- 3 x 10 Rep
90 lbs -- Leg Press -- 3 x 8 Rep
70 lbs -- Leg Extension -- 3 x 8-10 Rep
90 lbs -- Hip Adductor -- 3 x 7-8 Rep
80 lbs -- Hip Abductor -- 3 x 6-7 Rep

Day 4
Rest

Repeat
The amount or lbs of weight an individual can do will vary (I stole this from Laura's Journal). If you can only do 5 lbs that is fine. The heavier you can do these the more strength and muscle mass you will gain. Continue until this becomes too easy then you might think of going to three day split.

[fawn]

flat db press 25 lbs each? Isn't that too heavy?

i'm doing my flat db press only 12 lbs each db

[cutegirl87]

Originally Posted by Lady C

Try something like this
Day 1
Upper body:
25 lbs -- Flat Dumbbell Press -- 3 x 10 Rep
20 lbs -- Incline Dumbbell Press -- 3 x 8-10 Rep
20 lbs -- Decline Dumbbell Press -- 3 x 8 Rep
30 lbs -- Dumbbell Rows -- 3 x 10 Rep
30 lbs -- 21 Bicep Curls -- 3 x 8 Rep
50 lbs -- Cable Front Pulldown - 3 x 8 Rep

Day 2
Cardio
Abs:
Roman Chair Oblique Raises -- 3 x 15 Rep
Roman Chair Leg Raises -- 3 x 15 Rep
Ball Crunches -- 3 x 15 Rep
Bicycles -- 3 x 15 Rep

Day 3
Lower body:
70 lbs -- Squat -- 3 x 8 Rep
45 lbs -- Dumbbell Lung -- 3 x 10 Rep
180 lbs -- Donkey Calf -- 3 x 10 Rep
110 lbs -- Rotary Calf -- 3 x 10 Rep
90 lbs -- Leg Press -- 3 x 8 Rep
70 lbs -- Leg Extension -- 3 x 8-10 Rep
90 lbs -- Hip Adductor -- 3 x 7-8 Rep
80 lbs -- Hip Abductor -- 3 x 6-7 Rep

Day 4
Rest

Repeat
The amount or lbs of weight an individual can do will vary (I stole this from Laura's Journal). If you can only do 5 lbs that is fine. The heavier you can do these the more strength and muscle mass you will gain. Continue until this becomes too easy then you might think of going to three day split.

I realize this post is kind of old but I couldnt resist commenting on it. Ok, this person wants a "starter" workout. I dont see how you could tell her do that kind of a workout to begin with. That would practically kill her I would think. I havent really lifted heavy weights before but just started and Im not using over 30lbs for anything yet..except maybe the bench press. And then 3x10 reps? Actually I recall being told its better to maybe just 8 reps with really heavy weights like that..rather than 2 or 3 sets of reps. A weight range from 20-180lbs for a starter workout is, very,very ridiculous, unless this person is incredibly strong somehow to begin with, which isnt likely. Anyways, I wouldnt dare try a workout like that to begin with.

[DaRkAnGel]

The weights are pretty normal considering that she is in shape; however, that doesn't really matter since LadyC pointed out that weights will be different.

The amount of volume however may be a problem. I don't think that using that many sets really would do anything extra for you besides possibly resulting in catabolism.(assuming that you do those reps and bust your ass on each of them)

[DaRkAnGel]

As for a routine, have a look at this i made it for another beginner a while ago:

Monday: Legs/abs
Leg Raises 2 x 8 - 12
Squats 3 x 8 - 12
One legged or Two Legged Calf Raises 3 x 10 - 20
Weighted Crunches 2 x 8 - 12
Wednesday: Back/biceps
Standing BB Curls 2 x 8-12
BB Bent Over rows 2 x 8-12
Deadlifts 3 x 8-12
Leg Curls 2 x 8-12
Lat Pulldowns 2 x 8-12
Friday: Chest/shoulders/triceps
Bench Press 3 x 8-12
Tricep Extensions 2 x 8-12
Arnold Dumbbell Press/Military Press/Push Press 2 x 8-12
Chest Flys 2 x 8-12