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Workout Routine for
Beginners using a Barbell

The workout routine below was designed to help people who are less comfortable in strength training get into shape. Every exercise requires the use of a barbell (with accompanying weight plates) and some will require the additional use of a flat bench.

This exercise program is a 1-day program that you can use whenever you feel the need to work out and it contains 7 easy-to-do exercises in total. It was designed to target every major muscle group in your body.

Muscles Targeted by Workout Routine for Beginners

Download the .pdf for this
Workout Routine

Ab #1 | Trunk Rotation
2
Sets
10
Reps
  • Trunk
  • Obliques
Back #1 | Shrug
2
Sets
10
Reps
  • Trapezius
Chest #1 | Bench Press
2
Sets
10
Reps
  • Chest
  • Triceps
Shoulders #1 | Military Press
2
Sets
10
Reps
  • Triceps
  • Front Deltoids
  • Outer Deltoids
  • Trapezius
Thighs #1 | Step-Up
2
Sets
10
Reps
  • Buttocks
  • Quadriceps
Biceps #1 | Biceps Curl
2
Sets
10
Reps
  • Biceps
  • Inside Forearms
Triceps #1 | Triceps Extension
2
Sets
10
Reps
  • Triceps
  • Inside Forearms

Additional Notes

A combination of 2 sets and 10 reps was chosen as it will allow you to strengthen your muscles effectively and without taking too much of you time.

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