If you are looking to start some weight training, either to help build some muscle, improve core strength, lose weight or just to get fitter, then it is good to start simple. This two day per week split routine will start to work all the muscles, and will provide a good foundation for going on to more specific weight training later on.
Day 1: Chest, Triceps & Calves
Chest:
Flat Barbell Bench Press: 2 sets – 10 reps
Incline Dumbbell Bench Press: 2 sets – 10 reps
Decline Barbell Bench Press: 2 sets – 10 reps
Triceps:
Dumbbell Kick-backs: 2 sets – 10 reps
Cable Push-downs: 2 sets – 10 reps
Calves:
Standing Machine Calf Raises: 2 sets – 10 reps
Seated Calf Raises: 2 sets – 10 reps
Day 2: Legs, Shoulders & Traps
Legs:
Squats: 2 sets – 10 reps
Leg Press: 2 sets – 10 reps
Leg Curls: 2 sets – 10 reps
Shoulders:
Seated Dumbbell Press: 2 sets – 10 reps
Standing Side Lateral Dumbbell Raises: 2 sets – 10 reps
Seated Bent-over Rear Lateral Raises: 2 sets – 10 reps
Traps:
Dumbbell Shrugs: 2 sets 10 reps
When weight training for the first time, or getting back into bodybuilding after a long break, you will probably ache a lot afterward the first few training sessions. Do not worry, this is normal, and within a few weeks the aching will be less severe after each workout, and you will find that you recover quicker too. Do not go overboard to start with, start with light weights, then increase the mass you lift once you are confident with you own abilities. Do not overtrain, as this is often counter-productive and also leads to injury.
Keeping a training log is essential if you wish to progress well with weight training, as making small increases in weight lifted can have a great impact on how well you improve in strength and endurance.
