Total Body Beginners Weight Training Workout Program
The hardest part about working out - is just getting started!
Hey there, it's your Muscle Building Coach Lee Hayward and in this video you're going to get a complete Beginners Gym Routine that you can follow to help you get started at the gym on the right track. Whether you're coming back to the gym after a layoff - or you're brand new and have never worked out before - this step-by-step beginners workout plan will show you what to do so you can go to the gym and feel confident in what you're doing when you get there.
So if you're looking to get back in shape with a realistic and sustainable workout program to follow, this could be the perfect routine for you!
Here's the full workout routine:
*Start with 10 Min Cardio Warmup
- Seated Chest Press: 3 Sets of 10-15 Reps
- Seated Cable Row: 3 Sets of 10-15 Reps
- Standing Shoulder Press: 3 Sets of 10-15 Reps
- Lat Pull Down: 3 Sets of 10-15 Reps
- Dumbbell Bicep Curls: 3 Sets of 10-15 Reps
- Tricep Push Downs: 3 Sets of 10-15 Reps
- Leg Press: 3 Sets of 10-15 Reps
- Standing Calf Raise: 3 Sets of 10-15 Reps
- Abdominal Plank: 3 Sets of 30 second holds
Note: this is just a general workout template to follow. It's not set in stone and we can modify and customize this program to fit your needs, your fitness level, any injuries or mobility issues you're dealing with, and of course your available exercise equipment.
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If you have any questions or if you'd like to learn more about one-on-one Fitness & Nutrition Coaching Programs:
E-mail: lee@leehayward.com
Please friend me on Facebook at: / lee.hayward
Download a Free Copy of my Ripped After 40 PDF Program. This is the exact system that I used to lose my gut, get rid of the Dad Bod, and get back in shape after I became a father in my 40's:
leehayward.com/blog/ripped-af...
#gymworkout #beginnerworkout #fullbodyworkout
Пікірлер: 51
Download a Free Copy of my Ripped After 40 PDF Program. This is the exact system that I used to lose my gut, get rid of the Dad Bod, and get back in shape after I became a father in my 40's: leehayward.com/blog/ripped-after-40-ebook/
Great to see you posting this type of content Lee. I miss those days 15 years ago watching your videos. Hopefully you can reengage your 270k subscribers again!
@TotalFitnessBodybuilding
7 ай бұрын
I appreciate your feedback and support. I'm still putting out content, but it's easy to get lost in the sea of fitness influencers online these days.
@chato12377
7 ай бұрын
@@TotalFitnessBodybuilding Yes it is so saturated now. People have to turn on the bell. I just did. Looking forward to seeing more.
No filler or fluff. Informative and straight to the point - Dig this type of content Lee. Content such as this is what made the Gym much more comfortable for me. It's a Major help for Newbies trying to get their "foot in the door" so to speak.
@TotalFitnessBodybuilding
7 ай бұрын
Glad you enjoyed it and found it helpful
@user-ud9tk4qg6t
5 ай бұрын
Lee is an OG of KZread fitness.
Ive been watching your videos for years now. Excellent explanation of how to structure a workout routine.
@TotalFitnessBodybuilding
7 ай бұрын
Thanks for the support over the years, glad you enjoyed the video.
Great workout Lee. I started my training to your Push/Pull/Legs routine back in 2013 and stuck to it till about 2 years ago when I had to leave training. Now im back and will use this new workout to get my Mojo back.
@TotalFitnessBodybuilding
5 ай бұрын
Good stuff, glad you enjoyed the video. If you would like some help with your fitness program. Check out my "Muscle After 40 Blueprint" on my website www.muscleafter40blueprint.com
Thank you so much, great video
@TotalFitnessBodybuilding
7 ай бұрын
Thanks, glad you liked it.
Great video, easy to understand and to follow. Calm approach.
@TotalFitnessBodybuilding
7 ай бұрын
Thanks for your feedback, glad you enjoyed the video.
Great video, Lee!
@TotalFitnessBodybuilding
7 ай бұрын
Thanks, I appreciate it
Great to see the moves Lee once again
@TotalFitnessBodybuilding
7 ай бұрын
Thanks, glad you enjoyed the video.
Excellent upload/video, as always Lee,
@TotalFitnessBodybuilding
7 ай бұрын
Thanks, glad you enjoyed the video.
Great Job Lee.........................
@TotalFitnessBodybuilding
7 ай бұрын
Thanks, glad you liked the video.
wow, haven't seen a video in years. Glad to see a notification or suggestion from YT
@TotalFitnessBodybuilding
7 ай бұрын
Glad you enjoyed it. I'm still around and kicking 😉
I'm actually in week 3 of your old 12-week program. Great stuff!
@TotalFitnessBodybuilding
7 ай бұрын
Nice, that was a very popular program back in the day. Went viral through the forums in the good old days of the internet 😉
@jplacklan9593
7 ай бұрын
@TotalFitnessBodybuilding I found it (and you!) through Scooby. Very happy with all the content I've consumed 😊
hey lee any hinge movements? this is a great workout for me because deadlifts and squats hurt my low back
@TotalFitnessBodybuilding
2 ай бұрын
For a beginner who is just starting out I usually don't include hip hinges until they master the basic machine movements. But as they progress I'll gradually start introducing deadlifts and some squatting movements into the routine.
@ocantu1987
2 ай бұрын
@@TotalFitnessBodybuilding thanks lee!
What are alternative ways for calf raises if I don't have a machine? Is it better to use a barbell or dumbbells ?
@TotalFitnessBodybuilding
7 ай бұрын
I posted a calf workout using free weights that you can refer to at: kzread.info/dash/bejne/oYeT1aaeianFk7Q.html
Fantastic Thumbnail sir,
@TotalFitnessBodybuilding
7 ай бұрын
Thanks
Cheers Lee, will this build muscle for a 60 year old man.
@TotalFitnessBodybuilding
7 ай бұрын
Only if the 60 year old man follows it consistently 😉 If you'd like some help with planning out a fitness and nutrition program, just send me an email and we can chat. My contact info is in the video description.
Hi lee have you given up squats in your routine?
@TotalFitnessBodybuilding
6 ай бұрын
No, I still include squats - we recently got a new Safety Squat Bar at the gym and I've been using that in my workouts lately.
This is about the same as I've been doing
@TotalFitnessBodybuilding
5 ай бұрын
Good stuff, how is it working for you?
Please do a dumbbell video next
@TotalFitnessBodybuilding
7 ай бұрын
Thanks for the suggestion, will certainly look into making a dumbbell only total body workout.
@EROCKK405
7 ай бұрын
@@TotalFitnessBodybuilding thanks bro. Been following your work outs for years. I’ve learned everything I know from your channel. Very informative and educational. I’m 43 now and built a simple gym in my garage. Dumbbells, and pull up bar. Always appreciated your reps and sets advice also. Hope to see a video soon. Enjoy your holidays, Mr Hayward 👍🏻👍🏻👊🏻👊🏻👊🏻💪🏻💪🏻💪🏻💪🏻 Respectfully, Erik Upstate New York.
@TotalFitnessBodybuilding
7 ай бұрын
@@EROCKK405 awesome, thanks for sharing that. Just curious, do you have a copy of my "Ripped After 40 Program PDF" ?
@EROCKK405
7 ай бұрын
@@TotalFitnessBodybuilding I literally just went to your website and signed up for it 👍🏻👍🏻. Thank you Sir.
@TotalFitnessBodybuilding
7 ай бұрын
@@EROCKK405 good stuff, if you have any questions or need help with anything covered - just email me
increasing the weight with each set will result doing less than 10-12 reps.
@TotalFitnessBodybuilding
2 күн бұрын
Your first sets should be done as a warm up, then build up to a top heavy set at the end.
I don't mean to be critical but this seems like too much volume for a true beginner.
@TotalFitnessBodybuilding
7 ай бұрын
I agree it is a lot of exercises. I mentioned in the video description that this is just a general workout template to follow. It's not set in stone and we can modify and customize this program to fit your needs, your fitness level, any injuries or mobility issues you're dealing with, and of course your available exercise equipment.