TOTAL BODY Workout Routine for Beginners
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- Опубліковано 15 жов 2024
- Get started on the right track with a complete weight training workout.
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In this beginners program we're going to perform a total body workout routine, training all your major muscle groups, through the basic movement patterns.
Vertical Pulling
Vertical Pressing
Horizontal Pulling
Horizontal Pressing
Arm Extensions
Arm Curls
Leg Press
Abdominal Crunch
This will help to develop all the major muscle groups of your body and get you started on the right track to building muscle, burning fat, increasing your strength and energy.
With each exercise I want you to start off very light and build up gradually. For your first warm up set just go through the motions. Focus on doing the exercise with a full range of motion and proper form. Then after each set evaluate how the exercise felt, if it feels easy increase the weight for your next set. Do 3 sets total sets of at least 10 repetitions per set. Starting light and increasing the weight with each set.
Don't feel embarrassed about lifting light weights and doing warm up sets. Even top level bodybuilders will start each exercise doing lighter weight warm up sets before lifting heavier weights. Use your lighter warm up sets to make any needed adjustments with the height of the seat, handle positions, etc. So that you're comfortable for your heavier working weight sets.
It's very important to pace yourself when starting a new workout routine. A big mistake that a lot of beginners make is trying to do too much, too soon. But all this is going to do is cause unnecessary aches, pains, and soreness while increasing your risk of injury.
The best advice I can offer you, is to take it slow and steady. There will be lots of time later on to push yourself with more intensity. But for now master the basics and get comfortable with doing the exercises.
Here's The Entire Beginners Total Body Workout:
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*Warm up with 10 minutes of cardio, preferably something that moves your entire body such as the rowing machine or the elliptical machine with the moving arm handles.
Lat Pull Downs: 3 sets of 10+ reps
Shoulder Press: 3 sets of 10+ reps
Seated Rows: 3 sets of 10+ reps
Chest Press: 3 sets of 10+ reps
Tricep Push Downs: 3 sets of 10+ reps
Dumbbell Curls: 3 sets of 10+ reps
Leg Press: 3 sets of 10+ reps
Abdominal Crunch: 3 sets of 10+ reps
*Cool down with 10-20 minutes of walking on the treadmill. I recommend walking on an incline to help reduce the impact on your joints and add some natural resistance from walking up hill.
Follow this workout routine every second day, or 3 days per week.
On your off days from weight training do some extra cardiovascular exercise, such as going outside for a walk. The combination of doing weight training one day and cardio the next is a great way to combine muscle building and fat burning into your workout routine.
This schedule also helps with your recovery because walking is a gentle form of exercise that's not going to break down your muscles. Instead it will provide some active recovery while burning body fat.
To help you learn more about how to build muscle, burn fat, and get in your best shape. I recommend that you download a copy of my Free e-book: “The 3 Keys To Building Muscle” at:
www.leehayward...
The 3 Keys To A Successful Fitness Program are:
Training
Nutrition
& Mindset
This free e-book will show you how to combine all 3 so that you can reach your personal fitness goals.
Just click on the link below to download your copy today:
www.leehayward...
If you'd like some help with planning out a realistic beginners bodybuilding program for building lean muscle,burning fat, and getting back in shape - just check out my website www.muscleafter40blueprint.com
Thanks
I’m literally in my gyms parking lot and was about to leave bc I feel so out of place there. Thank you so much for this!!
I did!! And I’m going back tomorrow!
Great job!
I know this is 10 months old but I really hope you stuck to it ! Our minds get a workout too and it toughens us up !
Amy Perez what happened until now? 😂
Hope you are still going
I am starting working at the gym at 38 years old and after horrible car accident. Out of all the videos I've seen yours breaks down things and makes it easy to understand
Hey lee, I wanted to say this routine is so great man. I started this routine after my mom had a stroke in early November 2020. My diet isn't on track yet but I feel so much stronger for daily life task it blew me away!
I've been in the gym since I was a teenager, and I'm STILL intimidated sometimes!! Fortunately most gyms have pictures on the machines now. :-) Good video and super helpful!!
Thank you for this. I was really scared and was clueless. I wrote down the steps and I happened to do all of them today (First day). Feeling confident and all I have to do is to stay consistent. Thanks again!
That post workout cardio for a cooldown is an amazing tip! I went from "feeling the burn" to barely feeling like I just worked out after only 10 minutes on the treadmill.
After being out of the gym for 4/5 weeks I really felt I needed a guide to getting back on track and this is just what I needed, thank you.
After recovering from lower back & shoulder problems, this looks like a great rehab program. Thanks mate keep up the good work
Great recommendations just what I was looking for and needed thank you 🙏🏼
Thanks so much. I got my first membership and and showed up clueless. Now I take my notes from your video and feel a little at ease knowing I’m on the right track to my goals.
Justin Stambaugh if that is you in thebpicture... You have an amaizing beard...
SHETAKUARILLA24
Na, thats a pic of his mom.
Praying Man-tits welp thats what i get for complementing strangers...
I must tell you that I am very impressed by this video. It is extremely well organized, informative and enjoyable to watch. It is very thorough and leaves nothing out. I am an old geezer and look forward to my next session at the YMCA to begin. Kudos and thanks. It is vary valuable to me. Be well.
If you're a beginner just do compound exercises , bench press , squat , deadlift , military press . Pull up & dips .
You will get big fast
+Mack Shah yes.
+Blue Chucks
Imo a beginner should first start bodyweight training to help fix his posture and carry his body correctly so he can do weightlifting exercises correctly and without injuring himself.
A beginner should take his time to be really good at those:
Push ups, supine pull up, lunges, body weight squats (pistol too), leg raises, twisting exercise, handstands, and pull ups. plus any body-weight exercise that helps with balance.
also a total body stretching routine to identify where u have imbalances and stretch it to harmonize your body.
Then after that u can do the bench, row, dead lift and military press and squat for mass, this way u will build a symmetrical v shape physique easier free of injury ( the v shape will be magnified after adding variety of different exercises), if u started lifting weights with weak body control you will just magnify ur distortion and build a none functional and none symmetrically pleasing to see physique.
Unsymmetrical physiques and injuries HAPPENS QUITE OFTEN , u get guys who are HUGE bodybuilders but their body doesn't flow well simply cause those ppl dont pay attention that functionality helps ur symmetry and guys back in the day knew that, hence why they have classic physique and now the average gym goer have huge muscles but no symmetry and bad posture.
Gatora tor 11 thanks! just finished school and got to start at the gym but have no idea where to start. btw I'm 16
Especially with novice lifters of course but as you get stronger you still have to do all the compounds
Gatora tor 11 what videos or channel would you advise with for this?
Seems silly to say I am a beginner at age 70, but that is the case
Thanks for this beginners video.
go for it, I just turned 36 you can do it!
Good for you!
it actually sounds badass to be 70 and willing to lift weights
stopped working out because i didnt have a plan. now ive got one your gonna make me goregous man!
I feel the same way
Best workout, give us more for beginners.
Just what I was looking for thank you Lee Hayward.
Very professional production
+Lee Hayward Lee, the video is great! Thank you for very clean technique videos. A lot of people without any knowledge land in the gym these days and mess up their body with wrong movement. Keep on working on videos. Maybe do a couple of more personal videos too of you training, just like a day in the life of Lee! :) Maybe get more viewers and reach out to more people like that! These videos need a lot more views then they have atm :)
This is excellent routine for beginners, great video.
Thank you as I have just restarted my fitness journey again after 15 years & I need the basics to get back on track!! Thanks again for this vlog 💪🏼👍🏼💯
Very good and simple guide for a total beginner had induction and that was even intimidating but 2019 is my year to shine so this will defo be my 1st session routine
Thanks
the beast beginners work out routine
i found what i looking for, i tried many more videos they talking un-necessary bla bla but u did good job thanks
Thanks for this video! A lot of beginning videos are free weights, and I don't feel like I can do them right. Machines are what I need right now, as a beginner.
I'm 60 years old and have gained apx . 80lbs of blubber due to CHF and medication over the last 3 1/2 years. Also diabetic. So now at 310lbs my heart is to the point where I can start some weight lifting in moderation. Have already been back in the pool doing water resistance exercises. Have been looking for an example of how to get started in the gym and this video is perfect for my needs. This exercise routine, the pool and IF should get me moving down the road to being back at 230, if not lower. I am 6' with a large frame. Thanks for doing this for those of us that were not sure on where to begin.
Hi Lee...I love all your videos....I just made a comment on your video for fitness for men over 50 and am following you on twitter....you are a great mentor and thanks to you and your videos I am going back to the gym to give it a try once again....I have been dealing with shoulder tendinitis over the past 3 years which is why I stopped the gym....will give it another go....use lighter weight and correct form and see how it goes....thank you for doing these videos!
Hi Lee, I cannot thank you enough for all the wonderful work out videos you share with us.
Best video on UA-cam for beginners.
Glad it was helpful!
Thank you, this is great! I needed beginner total body as I can only fit 2-3 gym sessions into my week currently. I feel much more confident. My only question is if anything needs modification for women?
Both men and women can follow the same workout routine and make progress. We both have the same major muscle groups and those muscles need to be worked with the same exercises.
Great video. Thank you! Works great to get back into working out, or as a general full body workout. I use it 3-4x a week.
How was it ?
You have the best videos that are clear, make sense, and encouraging. Thank you so much!
finally something simple and easy to follow thanks
Thank you very much! This workout routine is so great
Such a great video. I’ve been stalling going to gym on account of not knowing where to start. This gives me a good starting point, thanks.
Great video, just getting into the gym and I am going to try this workout!
Thank you again.... I will give this a try.
Thank you! This is just what I needed to start my journey in the gym.
Thank You, thank you, thank you for cutting out all of the bull crap about signing up for this or that or only showing a short clip and asking me to pay to see the rest of what I really wanted to find out. Thank you for being honest in your approach to fitness training.
The best that i found in the youtube, thank you very much. I also was a little bit intimidate, and now you gave me a solid way to start.
Exactly the video I was looking for. Thank you! Very clear and concise.
Honestly, one of the best instruction videos. We appreciate your work. Thank you.
great info will be getting on it. cheers lee
Thanks a lot, this routine will be very useful for me.
I’m the same here Don !! Keep going and make sure to just show up. Thanks for the video!!
this routine is perfect thank u, can u make a step by step list, for example what would u do first or second etc
Perfect. Exactly what i needed. Thanks man. Can you also make a video for intermediate machine-only workout program?
Check out the new video series that I'm making "Father and Son Workouts" they are a more advanced version of this workout and they use primarily machine exercises. ua-cam.com/video/wmUNGxccFxM/v-deo.html
Excellent video for January beginners to the gym.
As usual Lee a great video. Basic information which is what people need. Especially for a beginner. Many You Tube "fitness gurus" like to make things way more complicated than they need to be. I think it is because it is their best interests to keep trainees confused.
Warming up is important guys and gals but don't do too much before your lifting etc. You feel exhausted even if you don't notice it and you won't be able to give as much after a good cardio session instead of a light one for warmups! after the lifting it's up to you how much cardio you can bear for fat loss but at least do something as shown in the video, it helps with cooling down, just like a car engine you don't go full ham after just starting it up you take it to temperature and then go ham but cooling it down and not stopping it right after you go pedal to the metal the car will thank you with longevity. Every act performed with an active motor costs fuel, it's the same with the body.
Thank you. Gonna give it my first try tomorrow morning. Thanks for helping this "soon to be" 50 year old get BACK into shape!
Awesome, please keep me posted with your progress!
@@TotalFitnessBodybuilding wow. Thx. The warm up AND warm down really makes a difference! Not as sore as I'd expected. I can feel a difference in my blood flow. Unfortunately because of time constraints, I won't be able to do more than once a week, but should be okay and seeing some results considering my hours of physical work as a waiter and bartender?
Awesome basic exercises! Great for beginners.
thank you so much for sharing your expertise !
Great video very helpful. will this workout burn fat as well as conditioning muscles?
Thanks for this video. I 54 and getting back to working out. This really helped!
Nice video man.. U explained everything clearly, keep. It up pls we need videos like this.. I already subscribed from your channel,
Hi Lee. Thank you for this. I’ve really hurt my lower back, left psoas and pelvic girdle. Been off for a month and have gone too chunky.. my workout goals are to be small and strong, rather than bigger. My osteopath has given me permission to start back gently in a few days. Still have back pain... would love a video or some advice on how to proceed. Chest and belly have gone too round and fat gathering there and upper back. Really having to watch the diet too. Thanks so much 🙏🏽
Thank You Lee - It's very kind of you to reply. I'm starting back in the morning, and I will start very light, just to enjoy the feeling in my body... The gym owner is a friend too, so I will ask them to keep an eye on me a bit. It's been the worst. I'll work with these exercises and as you say, not go where it hurts. Take care Lee - I really appreciate you and your channel
Hi Lee - 1st gym session back this morning, no problems at all, followed your guidance, and really didn't get tempted to push on.. and it was like a big drink of water for my body after weeks of pain. thank you
Thank you Lee for such a great workout video
My son turned 16 last Nov so i got us a gym membership at a small gym that just opened up.
It's been a few years since I have been in a gym so I get the whole intimidation thing...My self cure find a row of machines and start at the one closest to you.
because doing something is better than standing around doing nothing and once you start it's easier to keep going.
but Yea have been having a great time with my boy he's made some good gains and at 43 I'm doing pretty good myself..I even set and beat a goal just to show my son that with a little hard work you can get results....he even made a video of and posted it on my channel.
How often do you have to go to the gym with these type of work out? 3 days? and what do you do on off days?
Very helpful and great video.
Needed this video! Thanks my man
Hi lee I'm going to try this today after work. Got s question I'm a 52 male should my warm up be the same as u illustrated or should I take more time warming up. Ty. John
Nice video for beginners. I have heard about TUT training. How long after the workout for beginners would you suggest to start implementing TUT? Thanks in advance.
thank you Lee I just started I am doing what you put on this video ,but I have a question ,my cholesterol was very high and my Doctor advise me to do exercise I am 48 years but I do not know if this help my situation . please give me more advises and information and what will be the next step after 1 month thank you Lee.
Very helpful. Would this workout still be applicable after a few months at the gym but with presumably more weight, or would it preferable to go to a more advanced workout?
Hi I have been looking for different aids since it is the first time that I enter a gym. My height is 5'7 "and weight 249 pounds and this demo of your video inspires me to go ahead and I will use the routine for me. Some advice that you can give me since the gym training are out of my budget
Excellent video. Very helpful. Thx.
Hey Lee thanks so much! Been waiting for this vid. How long would you recommend someone use this routine for?
Thanks Lee I'm not intimidated as much as just don't know what to do. I have a " gym" on my apt complex most of these exercises are available in machines there. Can I use kettlles in place of the dumbbells. That's my only question at the moment. Joining gym and your channel soon....thanks again
how often and how long for each exercise and eat before or after exercise?
thank you for this wonderful video. it helped me a lot.
3 sets of 10-15 reps for each exercise. With the nutrition side, it really depends on what you are working towards, what's your main fitness goal - losing weight or building muscle?
@@TotalFitnessBodybuilding thanks, I am check your website now and may have question in the future.
BTW where are you located? I just moved to Henderson NV near Whitney recreation center.
How many minutes cardio pre workout, I have been going for 8 months have seen some gains but I think my arms should be bigger and chest bigger by now. If I did this routine three times a week would it be better than training two muscle groups a day then overloading on friday resulting in being at the gym for 3 hours. Thanks, great videos keep it up
Just what i needed, thank you
Hey Lee. I bought your app, and follow you here on UA-cam. I have a permanent injury in my lower back, and i know a lot of people struggle with lower back problems. Could you show a bodybuilding routine geared toward people with this disability?
Everytime i see a routine, it has elements like squats, legpress, military press, deadlift, stiff legged deadlift, bent over rows etc, that are all exercises that compresses the spine in the lumbar region. Is it possible to get serious muscle without these very integral compound movements?
i have a question is my workout great for loosing weight ? i do 3 sets of this
1.Burpees 15
2.50 leg raises
3.50 high knees
once a day after im done all my eating at around 10 at night thanxs in advance i really needa know so i can get on the right track thank you l
Great routine! Very balanced.
This was actually VERY helpful! Thanks so much!
Thank you couch for your valuable information. 1 question, can I add push ups to this workout?
GLAD I FOIND YOU. THIS IS VERY HELPFUL AND SIMPLE
Glad you found it helpful.
Well done bosss... Learned a lot. Tnxx
how long should this routine take and how many times a week should I do this awesome routine
Very useful video
Great vid. Unfortunately at my gym there is no ab crunch machine so I had to compromise on other exercises for abs. What do you think of Hiit on the treadmill after workouts? I'm currently trying to lose weight while gaining muscle and wanna know it's good or bad?
Thank you for this! I’m going to try this out
@Lee Hayward I'm looking to get to the gym and lose 60lb for health reasons. Would this be a good starting point and if so how long for before deciding to change it up? Thanks
thanks Lee for a great video
how often do I do this workout Monday -Friday or 3x a week and do u have any videos showing a full week program ??
I like your channel and would like to ask you for advice, i've been lifting consistently for over 2 years now, but im a bit tired, i've achieved decent physique and want to focus more on my family and career now, what is the minimum i need to do to retain my muscle and strength? Thanks in advance
Welldone Lee, I have been looking for a good beginners workout routine for me son for a while and noe I’ve got it. He finds it easy to follow as well.
How long should he stay on it before progressing onto next level!
Please advise.
Thank you for the answer and responding mate. Is there a video you’ve done for the more advanced level! if so, please just leave a link.
Many thanks
omg that was me today at the gym, thank you so much, a new subscriber here from Hawaii big island side!
This is a great video
glad you like it
Love all the helpful info thanks👍🏻👊🏻
Hey Lee, is it harmful to do all the same workouts 3x times a week? And how many exercises do i have to do per muscle group?
Great tips, thank you so much!!!
Most gyms have to many beautiful women and machines. I use a 110lb weight set at home.I am always the weakest man in the gym. A good beginner workout is deadlift, squat, bench, row, lat pull, overhead press, bicep curl, abs, calf raises if you want.
Solid. Thanks Lee
your videos are the best I have found thanks great cooldown tip 👍
very much so lee, you have a great way of expressing yourself. respect from england
Can i do this 2 days a weak? Which is better thes or squat bench deadlifts...
I don't think my gym has a rowing machine. Any alternative to that particular workout you would recommend?
Very good video. Helpful
Hey Lee, thank you for a great beginners workout video, two questions though. I couldn't find ab crunch machine in my gym, any exercise I can replace it with? Also, is it possible to replace/add new exercises to the workout down the line?