#beginner routine

13 Min Full Body Workout For Beginners

Here’s a good and easy 13-minute workout routine beginners can do at home to start getting in shape and start burning calories.

The exercises are selected to be simple and easy, making this exercise routine perfect for beginners and people that are new to working out and exercising at home.

Sorry for the late reply! I tried to be as detailed as possible! 

Usually beginners perform the best with 3x a week full body routine. This means working your entire body when you go to the gym, but only going 3 times a week.

[#] indicates how many exercises from each group to do in your workout. To save on time, cut out arm exercises from your routine.

Chest: Bench press (dumbbell or barbell). Incline/decline bench press (dumbbell or barbell). Chest Flies. Chest dips. Push-ups. [1]

Back: Bent over rows. Seated Cable rows. Lat pulldown. Dumbbell rows. Pullups (or variation). Deadlifts. [2]

Shoulders: Dumbbell shoulder press (sitting or standing). Lateral side raises. Lateral front raises. Rear lateral raises. Face pulls. Machine shoulder press. [1, or pair 2 when doing front/rear exercises.]

Legs: Squats. Leg press. Calf raises. Lunges. Abductor/adductor machine (or with resistance bands). Leg extensions. Leg curls. [2]

Arms: Bicep curls (chose from preferred variations). Tricep extensions (choose fro preferred variations). Tricep dips. Use dumbbells or barbells. [pair 2]

Core: Planks + variations. Hanging leg raises or knee raises. Kneeling cable crunch. Russian twists. [1]

(It doesn’t have to be in this order, generally you do the heaviest and hardest exercise first). Again, to save time, cut out arm exercises. Your arms will be worked out doing the other major muscle groups. [Triceps get worked with chest, biceps with back.]

Example Day 1: Incline bench -> Lat pulldown -> cable row -> Lateral side raises -> Leg press -> Dumbbell Squats -> Bicep curls + tricep extensions (super-setting if you want) -> Plank 

Example Day 2: Deadlifts -> Lunges -> Calf raises -> Shoulder press -> Chest flies -> Dumbbell row -> Bicep curl + tricep extension -> Hanging leg raises.

Example Day 3: Pullup -> Bench press -> Front lateral raises -> Rear lateral raises -> Bent over row -> Leg extension -> Leg curl -> Bicep curl + tricep extension -> Kneeling cable crunch.

You can also follow a beginner routine.

The Ultimate beginner full body workout.

Beginner fullbody workout.

Complete workout with only your body. (long read)

I also have a youtube video on a home routine.

Once you stop progressing with this you can move onto a new routine such as a bro split (day 1: arms / day 2: chest, etc) or PPL (push [chest, shoulder, triceps], pull [back, biceps], legs), or Upper/lower splits.

I sorta have my own routine going on to work on my personal weak points.

~3 year progress ^^^, and I started with no help, no knowledge, just doing whatever in the gym.