Lifting workout for BEGINNERS

This is the perfect lifting workout for beginners because it has fundamental lifting exercises that are not too challenging in terms of technique, but will create a great foundation for your lifting journey:

Lat pulldown

3 sets of 8-10 reps

- Grab the attachment with straight arms

- Keeping your back straight, lean back slightly

- Pull the bar to your chest by driving your elbows down and

- Pause for 1 sec. then slowly extend back up

-*Tip*: Avoid using momentum to pull the bar

Machine chest press

3 sets of 8-10 reps

- Set the seat height so that the handles are just below shoulder height

- Place your hands slightly wider than shoulder width apart

- Push the handles forward, bracing your core

- Slowly bring the bars back in

- Keep your elbows tucked slightly downward

Sumo squat

3 sets of 12-20 reps

- Start with a wide stance and toes pointed out

- Grip the dumbbell on the floor between your legs

- Stand up by pushing hard through your mid foot, staying leaned forward

- Come back down and repeat

-*Tip*: Don’t let your knees cave in; keep them in line with your toes

Biceps curl

(3 sets of 8-12 reps)

- Use a mini barbell and start with arms fully extended

- Keep your elbows in one spot and curl the bar upward

- Extend the weight back down slowly (about 3 seconds)

- Start each rep with arms fully straight

-*Tip*: Don’t arch your back/shoulders to help with the weight

Bulgarian split squat

3 sets of 6-8 reps

- Elevate your back foot on a low platform or box

- Lean your torso forward, putting most of your weight on your front leg

- Slowly lunge down until your knee almost touches the ground

- Stand back up, pushing hard using the front foot

-*Tip*: If you need to balance, use just one dumbbell and hold something for support

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