9 full body moves for a beginner’s gym workout plan

Figuring out a gym workout plan as a beginner can seem a little intimidating. With all kinds of machines and free weights it’s hard to know where to start. Of course each person’s gym workout plan will be a little bit different depending on what goals they’re trying to accomplish, so this workout is designed to hit your full body.

Use a beginner’s workout routine to build strength and tone your body. It can also be used for more advanced gym babes if you incorporate heavier weights and take less rest.

Try this full body gym workout plan for beginners

  • Do this workout three days per week, alongside 20-30 minutes of cardio three times a week.
  • Do 2-3 sets of each exercise, depending on your fitness level.

1. Squats on the smith machine

Do 8-12 repetitions

  1. Start by adjusting the smith machine to work with your height, then add weight.
  2. Grip the bar with both hands starting with it on the back of your shoulders. Make sure you don’t rest the bar against your neck.  Stand with your feet shoulder width apart, toes pointed slightly out.
  3. Bending your knees to 90 degrees, lower the bar while maintaining a straight back. Keep your knees behind your toes.
  4. Pushing through your heels lift the bar back up as you straighten your legs to starting position.
  5. Repeat without pause.

Variation – Alternatively you can perform these squats with a dumbbell held at chest level.

2. Leg curls or lying leg curls

Do 12-15 repetitions

  1. Start by adjusting the leg curl machine to fit your height. Lying face down, the pad of the lever should sit on the back of your legs just below your calf muscle. Choose a weight suitable for your fitness level.
  2. With your legs full stretched out straight and your back straight, hold on to the side handles of the machine.
  3. Curl your legs up as far as you can, pause for a second, and slowly lower your legs back down to starting position.
  4. Repeat without pause.

3. Single arm bent over dumbbell row

Do 8-12 repetitions

  1. Using a flat bench, start with your right knee on the bench and your left foot on the floor shoulder width apart. Bending at the waist, place your right hand on the bench. Holding a dumbbell in your left hand keep it extended straight out in front of you.
  2. Lift the dumbbell up towards your torso keeping your elbow up and close to your body. Squeeze your shoulder blades at the top.
  3. Slowly lower the weight back down, and repeat.

4. Flat chest press on a bench

Do 8-12 repetitions 

  1. With a dumbbell in each hand, lie flat on a bench, palms facing away from you.
  2. Starting with the weights at shoulder width by the sides of our chest, with your arms bent to 90 degrees.
  3. Press the dumbbells up above you straightening your arms.
  4. Hold for a second at the top, then lower the weights back down to 90 degrees.
  5. Repeat, without pause.

5. Seated dumbbell shoulder press

Do 8-12 repetitions

  1. Start by sitting on a bench with your back straight and a dumbbell in each hand. Your elbows should be bent at 90 degrees with your arms parallel to the floor.
  2. Lift the dumbbells up and over your head.
  3. Slowly lower your arms to return to starting position.

6. Cable tricep rope press-downs

Do 8-12 repetitions

  1. With the rope attachment connected to a high pulley start by facing the weight stack.
  2. Choose a weight that works for your fitness level, then hold on to the rope attachment palms facing together and elbows down at your sides.
  3. Extending at the elbow, press the rope down towards your feet straightening your arms.
  4. Slowly return to starting position, and repeat without pause.

7. Cable or dumbbell bicep curls

Do 8-12 repetitions

  1. Attach a cable curl bar to a low pulley, and hold the bar at shoulder width with elbows close to your sides.
  2. Curl your forearms up towards your biceps, and slowly lower back down.
  3. Repeat without pause.

Variation: Alternatively you can use two dumbbells to perform bicep curls.

8. Standing calf raises

Do 20 repetitions

  1. Using the calf raise machine, adjust the weight and height to suit your body type.
  2. With your shoulders under the pads, your feet should be shoulder width apart and your toes pointed forward.
  3. Keeping your legs straight, raise your heels extending your ankles as high as possible.
  4. Slowly lower back down and repeat without pause.

9. Weighted crunches

Do 15-20 repetitions

  1. Lie flat on your back with your feet on the floor shoulder width apart, and your knees bent.
  2. Hold a weight over your chest, and roll your shoulders up off the floor. Make sure to keep your lower back on the floor.
  3. Slowly lower back down, and repeat without pause.

Love your #innerbabe

Don’t forget to do a light warm up and cool down session before and after your workout. Warm ups can be done on cardio equipment or with dynamic exercises such as high knees or butt kicks.

If you’re using heavier weights, you should also add a warm up set with lighter weights to prevent injury.

Drink plenty of water during and after your workout, and remember to breath throughout each movement.

What kind of exercises do you include in your gym workout plan? Tell us in the comments below.


2017-03-08T10:28:09+00:00 March 8th, 2017|Move|