beginners workout - very basic and vague i have better ones

The following workout should be used by individuals with little or no strength training experience. This workout will focus on improving your muscular strength and muscular endurance. Strength training will also improve your body composition by decreasing fat tissue and increasing lean tissue. An increase in lean or muscle tissue will assist you in burning more calories at rest. Additionally, strength training improves tendon, ligament, and bone strength, and strength training will improve your muscle tone.

You should perform strength training exercises 2-3 days / week with a minimal rest period of 48 hours between workouts.

Start with a weight that you can lift for 8-12 repetitions. You should increase the weight once you can perform 12 repetitions with the weight that you are using.

Strength training machines are recommended for beginners because they are generally safer than free weights. After you gain experience using machines and your fitness level improves, you can incorporate free weights into your strength training routine.

The following 8 exercises will utilize your major muscle groups: hips, legs, chest, back, shoulders, and arms: Start with 1 set of 8 - 12 repetitions for the first couple of weeks and gradually increase to a maximum of 3 to 4 sets per exercise per bodypart over a couple of months. As your strength level increases, you will also experience an increase in intensity of training and your workouts will get harder and harder. This type of full body routine should last you about 6 months. You can then fairly safely move on to an intermediate training routine.

* Machine Leg Press.
* Leg Extension.
* Lying Leg Curl.
* Machine Bench Press.
* Machine Shoulder Press.
* Seated Cable Row.
* Machine Arm Curl.
* Tricep Pushdown.