Best Exercises for Beginners: Part Two

February 7, 2017

best exercises for beginners part two

If you read our original article, “Best Exercises for Beginners,” you have a solid understanding of where to begin when you start hitting the gym (or start hitting the gym again). We hope our guidelines and full-body workout helped ease you in, and now you’re feeling more confident.

If that’s the case, consider this article Part Two. Now we’re going to transition you into a more traditional three-day split. That means splitting up the muscle groups you work into different days in order to get the most out of each workout.

Workout #1 will focus on your back and biceps. Workout #2 will be for your chest and triceps. Finally, Workout #3 will cover your shoulders and legs, including your calves. We recommend including a rest day between each workout, so this split would be perfect to schedule for Monday, Wednesday and Friday.

If you are trying to maximize muscle strength and power, do 3 sets of 5-8 reps for each exercise. If you’re trying to maximize muscle building and hypertrophy, do 3 sets of 8-12 reps for each exercise. If you’re trying to improve your endurance, do 3 sets of 12-15 reps for each exercise. Remember to use a weight that challenges you, but doesn’t force you to compromise your form.

Let’s get to it!


back and biceps split

Treadmill Warm Up
Front Lat Pulldowns
Dumbbell Rows
Seated Cable Rows
Dumbbell Bicep Curls
Preacher Curl Machine


chest and triceps split

Treadmill Warm Up
Bench Press
Dumbbell Incline Bench
Chest Fly Machine
Rope Triceps Extensions
Dumbbell Triceps Kickbacks


shoulders and legs split

Treadmill Warm Up
Leg Extensions
Lying Leg Curls
Military Shoulder Press
Dumbbell Front Raises
Dumbbell Side Lateral Raises
Seated Calf Raises

As we said in Part One, consistent training is only one part of leading a healthy lifestyle. Combine this workout with a nutritious diet and cardio for the best results.

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