Beginner full body workout

Share your workouts

It’s all too easy to skip a session when you’re the only person who knows about it.

Sharing goals with pals or on social media can help you stay on track when the enthusiam wanes. - Men’s Fitness

I reached out to my twitter bros asking for a beginner workout.

They did not disappoint.

My mate Rob W. James of Nothing Barred Fitness gave me quick tips through twitter DMs. All done in less than 10 mins.

How it works

Pick 1 of each. That’s workout A. Do this 3x per week.

After a few weeks of getting used to this, create a different workout using the exercises you didn’t pick before.

That’s workout B. Keeping the same 3 per week structure, now you can alternate ABA, BAB etc

Start with 3x8 reps on everything.

Add a rep every workout or 2 if you can.

If you hit 3x10, go up in weight and back to 3x8.

There you go. Really simple program. Should work for a good while

Rob W. James

Exercises

Here’s the list of the recommended beginner exercises.

For reference, I use BodyBuilding.com’s exercise finder videos on how to perform them correctly.

Lower body

• Squat
• Deadlift

Row

• Dumbell row
• Seated cable row
• Bent over barbell row

Horizontal push

• Pushups
• Dumbell bench press
• Barbell bench press

Incline variations of the exercises are possible options as well

Vertical push

• Dumbell overhead press
• Barbell overhead press

These could be done in standing or in seated positions

Vertical pull

• Lat pulldown
• Chinups
• Pullups

Chinups and pullups could be done assisted with bands

Workout A

Here’s the beginner workout I decided on to start with.

• Goblet Squat

  

• Seated cable row

  

• Dumbbell bench press

  

• Dumbbell overhead press

  

• Lat pulldown

  

I use the concept 2 row machine for a 500km or 5-10 minute warmup — whichever comes first.

My program officially starts tomorrow.

I’m really excited.

Written by Andrew Artajos
I'll keep it brief.