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Beginner Exercise Plan

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2006/07/07 17:37:10 (permalink)

Beginner Exercise Plan

Hi all,

I am designing a fitness routine to use both in the gym and at home. I currently weigh 16.13 stone and I am 6’2” tall. I am looking primarily to lose weight and then to put on muscle mass. As it stands I am pretty grossly over weight and really want to do something about this.

I have access to a ‘commercial gym’ with a variety of weights, Smith Machine, benches etc. There is no proper squatting rack.
At home I have a sturdy bench, dumbells and a barbell.

I would be extremely grateful to hear people’s opinion on my proposed workout plan. I am currently studying all the information on this site in relation to diet. I have started to purchase more ‘wholesome’ food and am getting used to that before I start on complicated meal plans.

(Cardio done using the general pattern of 2 min normal effort then 1 min flat out – repeating).

(All weight exercises are done using 5 reps and 5 sets)

Please be gentle as I am a newbie!

Day 1

Barbell Curl
Skull Crusher
Standing Military Press
Bent Over Barbell Row

Swiss Ball Crunches

Day 2

Day 3
20 mins Cardio warm up.

Squat (I only have the Smith machine at my gym. Will this suffice to start with? I have seen people doing this exercise with no machine but this scares me!)

Dumbbell Rear Lunge

Leg Press Machine

Swiss Ball Crunches

Day 4

Day 5
Assisted Pullups
Triceps Pulldowns (using rope)
Lat Pull Downs (Using machine)
Dumbbell Press or Bench Press
Dumbbell Flies

Swiss Ball Crunches

Day 6

Day 7

Swiss Ball Crunches

Can I fit more cardio into this plan - ie on rest days?

PS- does anyone know how much the York spinlock collar barbell weighs on it’s own?

Many Thanks

Lord British


2 Replies Related Threads

    New Member
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    RE: Beginner Exercise Plan 2006/07/07 18:35:07 (permalink)
    It's probably best that you do squats without the Smith machine. The Smith machine holds you in a certain range of motion, which might not be comfortable or appropriate for you.

    Don't get too bogged down with small isolation exercises. Big exercises that cover multi joint movements (e.g. squat, deadlift, bench, lat pulldown, over head press etc) will build up your core large muscle groups and put you in good stead to continue building muscle.

    Also, experiment a bit with rep and set ranges. If you are new to weight training, then you will not know yet what works for you, so don't feel you have to be tied in to five reps for five sets for all exercises.

    Since your goal is losing fat, focus on this and put your all into the cardio and be strict with your diet. Whilst doing weights, focus on maintaining form and, again, experiment to see what works for you, so that when you come to focus on lean muscle gain you will know what works best for you to make gains (with good form).

    All the best for your training and keep us updated on your progress.
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    RE: Beginner Exercise Plan 2006/07/07 20:33:32 (permalink)
    Thanks for the reply.

    Although I need to concentrate on the cardio and diet, I am correct in thinking that this should and can be complemented with weight training. From what I read, (can't recall the figures) lean muscle burns calories even when you are not training.

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