The Simple

by Scott
(Virginia )

I'm a big fan of simple workout plans, especially for beginners. I believe that simple, well thought out workouts are faster, more efficient, and a beginner is more likely to stick with it and get good results. Complex plans are good for more experienced exercise enthusiasts or for special purposes (physical therapy or a specific sport).


My preferred workout for a beginner or someone getting back into the gym after a long layoff looks like this. All exercises are done for 3 sets of 5 repetitions.

Monday: Dumbbell bench-press, dumbbell curls, shoulder press, rear deltoid raises, cat stretch, planks

Tuesday: Rest

Wednesday: Bent Barbell rows, French press, Back extension, hamstring curls, Cuban press

Thursday: Rest

Friday: Squats (or leg press), calf raises, super-men, pull ups

Saturday: Brisk walk or run

Sunday: Rest

Some quick explanations about the program. This is a basic "push-pull" program where the muscles that push are worked out on Monday and all the muscles that pull are worked out on Wednesday. Friday is reserved for legs and pull ups. Pull ups and squats are very important exercises that are excellent indicators of physical ability and overall body strength.

The program also tries to avoid overworking muscles that can be activated during other movements. The last one or two exercises are therapy movements that work to strengthen or stretch muscles that don't get worked very often to avoid common weightlifting injuries.

As a final note, be sure to get plenty of rest and water and have a close look at your diet. No exercise plan can fix a bad diet.

Click here to post comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Your Top-Notch Routines and Tips!.

Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!

Search CST...



The CST Facebook Page!




[?]Subscribe To This Site
  • XML RSS
  • follow us in feedly
  • Add to My Yahoo!
  • Add to My MSN
  • Subscribe with Bloglines

"About 2 weeks ago I read all the ab strengthening stuff on your site because I decided I wanted to be strong, instead of having a lot of belly fat. So I started eating healthier, running, exercising, you name it - everything your site said to do to help. Now I am noticing a real difference! Thank you for making this. :D xD"
~ Julia

[This calorie calculator is] the most useful tool on the web that I can find… Also, I compared the calories calculated by your calculator to the calories calculated by the treadmill at my gym, and they're within a couple calories of each other, so yours is as accurate as we're going to get. REALLY AWESOME TOOL. I love it and depend on it. Thank you sooooo much for making this available."
~ Galit Sharon Marcus

Thank you very much, I was too lean before 2 years (55 Kgs), after the gym now I'm 72kgs, all the muscles have developed... when someone hand shakes with me it can be squeezed easily, they're making fun of me!
~ Tamil Arasan