12 Week Beginners Training Routine

12 Week Beginners Training Routine.............

Everyone has to start somewhere. If you have never trained with weights, you need a routine to prepare your muscles for more serious training. It is important that a full body routine (as in this article) completed 12 weeks before a split routine.

If you are new to the gym and the preparation, head over to our forum and let us advise you to ensure you are on the right track and not waste your time gym!
Weeks 1-6: Total Body Workout Circuit

    * Run the following two non-consecutive days per week.
    * During the first three weeks do each exercise for a set of 15 reps: during the last three weeks, two sets of 12 repetitions given for body parts (with a slightly heavier weight on all sets)

WEEKS 1-3:
Body Part Exercise Sets Reps
Quads / glutes Leg Press 1 15
Lying Leg Curl Leg Curl 1 15
Upper Back Row Seated Cable 1 15
Chest Flat Bench Press 1 15
Dumbbell shoulder press 1 15
Traps Dumbbell shrugs 1 15
Triceps Push Down 1 15
Biceps Barbell Curl 1 15
Lower Back Extension Back 1 15
Calves Standing Calf Raise 1 15
Forearms barbell Unterarmcurls 1 15
Abdominal crunches 1 15
WEEKS 4-6:
Body Part Exercise Sets Reps
Quads / glutes Leg Press 2 12
Lying Leg Curl Leg Extension 2 12
Upper Back Seated Cable Row 2 12
Chest Flat Bench Press 2 12
Dumbbell shoulder press 2 12
Traps Dumbbell shrugs 2 12
Triceps Push Down 2 12
Biceps Barbell Curl 2 12
Lower Back Extension Back 2 12
Calves Standing calf raises 2 12
Forearms barbell Unterarmcurls 2 12
Abdominal crunches 2 12
Weeks 7 through 12: Split workout with increased intensity.

    * Divide your body into two parts (upper and lower), increase strength training days to three non-consecutive days per week (ie Monday, Wednesday, Friday).
    * Switch between the two exercise routines. In the first week, you'll end up doing a workout twice while in the second week you will practice 2 twice, etc.
    * Do sets and repetitions, as indicated.
    * Rest 60-90 seconds between sets.
    * Choose exercise changes occasionally work the muscles a little differently

Workout 1: Upper body
Body Part Exercise Sets Reps
Flat dumbbell chest press
Pec Dec Fly 2
January 10 to 12
10-12
Upper Back 1 arm dumbbell row
Seated Cable Row 2
January 10 to 12
10-12
Seated dumbbell shoulder press
Dumbbell lateral raises 2
January 10 to 12
10-12
Traps Dumbbell shrugs February 10 to 15
Triceps pushdown February 10 to 12
Biceps Barbell Curl 10 to 12 February
Forearms barbell Unterarmcurls February 10 to 12
Workout 2: Lower Body
Body Part Exercise Sets Reps
Quads / glutes Smith machine squats January 8 to 12
Quads Leg Extension January 10 to 12
Lying leg curl curl 10 to 12 January
Lower Back Extension Back January 20 to 30
Calves Standing calf raises 12 to 15 January
Abdominal crunches
Reverse Crunch 2
2 15-40
15-30