The 4-Week Beginner s Workout

Good Lifting routine

This is my world. This is not doomsday. It's not the end of the world. It's just another training day for me. Everything in life is up for grabs. I've got to take what's mine. I've got to be right in the middle of it. I stopped once to watch the sights. It was the worst mistake I ever made. Don't make the same mistake. Not a single day will go by when you won't miss out in life, but I'm here to tell you the real life begins when you're in the weight room, struggling for a breath of air, fighting to re-rack that bar. Yeah, you can go out and play instead. But remember, playtime is for when you're a kid. And you're a man. So be prepared to get your hands dirty. Let's see some f*&king sweat and blood. Let's rock 'n' roll brothers.

Below is the Training Schedule, Exercise Descriptions and Mass Building Diet.

This is a basic, no frills workout that covers all the basics. It's a great routine for thickening up the muscles and providing an awesome physique overall. If something in this routine is not working for you, improvise and get it right. Keep the rest between sets short, no longer than 60 seconds.

CYCLE: Four Day Split, Three Days Off
LEVEL: Intermediate To Advanced
GOAL: Overall Physique

Monday: Chest/Biceps/Calves




Tuesday: Legs/Abs



Wednesday: OFF Thursday: Back/Calves


Friday: OFF Saturday: Shoulders/Triceps/Abs



Sunday: OFF

NOTE: Click "View Exercise" above to view pics of the exercises described below.

Leg Lifts

Lie flat on your back. Place your hands, palms down, under your buttocks. Keep your lower back rounded and slightly raise your shoulders off of the floor. Keeping your legs slightly bent, raise them about 12-to-16 inches off the floor. With control, lower them back until they are about 6 inches away from the floor. Repeat until you have completed your desired repetitions. This exercise can also be performed by keeping your legs straight. Don't arch your back.

Incline Sit-Ups

Lie on a decline bench or an adjustable sit-up bench. With your hands placed in front of your chest or behind your head, sit up and curl your upper body toward your knees. Hold this position for a moment before lowering your body back to the starting position.

Barbell Shrugs

Stand with your feet about shoulder width apart, grab a barbell and hold it to the front of your thigh. Keeping your back straight, tilt your head forward and with a shrugging motion, pull up with the shoulders and lift the bar as high as possible. Focus on contracting the trapezius muscles while doing this move.

Reverse Barbell Rows

Similar to the standard bent-over row, the difference is that you reverse your grip. Bend over at the hips. Grab barbell and pull up and in toward your midsection. Squeeze and contract your back while performing this move. Keep knees bent slightly to remove pressure from lower back, reducing the chance of injury. This move hits the inner and outer back.

Rear Shrugs

Grab the barbell and stand with the bar behind you, feet shoulder width apart. Raise the bar up as high as you can along your back, while keeping your elbows back. Hold this position, and then return the barbell to the starting position and repeat.

High Pulls (Cable Pulldowns)

Sitting straight up, arch your back and take a wide grip on bar. Pull the weight down to the top part of your chest. Do not use your arms to pull the bar down. Instead, pull with the back. Squeeze and contract through out the movement. This hits the outer back for width and thickness. Note: There is another exercise called high pulls, but it's not to be confused with cable pull-downs.


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