I’m not a beginner, and this post isn’t about me but it is about a beginner routine so this seemed the sensible place to post it.
The background is: my girlfriend is very skinny and wants to do something about it. I finally managed to convince her to get off the treadmill and lift some weights. She’s gotten right into it and even drinks protein shakes for breakfast! I’m very proud. The routine I’ve got her doing is:
Lunges (5 sets)
Dumbell Bench/Row (3 sets)
Step Ups (3 sets)
Dumbell Shoulder Press/Pull Down (3 sets)
Face Pulls/Swiss Ball Leg Curls
exercises separated by a “/” are done as a superset. There’s no squats because her flexibility is terrible and she can’t get anywhere near proper squat depth. I’ve given her some stretches to try and remedy this. There’s no deadlifts for pretty much the same reason.
rest periods are kept at 90 seconds. I wouldn’t time my own rest periods but I figured this way it keeps her heart rate up a bit higher and it’ll feel more like exercise, if you see what I mean. The routine takes her a little under an hour to complete.
If the addition of face pulls seems a little unusual, it’s because she is a little self-conscious about her shoulder blades (she’s so skinny they really stick out) and I figured they’d go towards fixing that. I’m considering dropping the dumbell shoulder press because she struggles to keep her posture good during the sets (hyperextends her lower back as the weights get heavier). I may just drop them for lateral raises.
Obviously this isn’t the only routine she’ll ever do, but I was planning on giving it 12 weeks or so before we re-evaluate it and start changing things. She is training purely for cosmetic purposes.
If anyone can see any glaring mistakes or anything that could be added/subtracted (although I’d be a little hesitant to add any more exercises…) then please let me know.