Basic Workout Routine for Beginners

basic workout routines

Workout Facts

Length: 50 minutes

Target: Total Body

Equipment: Gym

Level: Beginner

Summary of the basic workout routine for beginners


Decided to take up a workout routine, but you don't know how to start? That's pretty normal. I remember the first time i was at the gym, and just got intimidated by all the machines. But no more! This basic workout routine will get you to know the basics of weight lifting

During the beginner basic workout routine you work your whole body. First you warm-up the muscles by doing cardio. This will increase the blood flow to your muscles and prepares them for the coming work.
After that we will start working the muscles from ground up. Starting with the legs, followed by the back. Then the chest and shoulders. After that we do some extra isolatio on our biceps and triceps. We finish of this basic fitness routine with our favorite body part: Abs!


  • Try to do this basic exercise routine at least twice a week. You can get great gains in strength and overall fitness with two trainings a week.
  • Take at least one day of rest after every workout
  • Use a weight which makes you tired after 8-12 repetitions. But start of slow, it's better to have a slow start than having an injury the first time you hit the gym.
  • Take a 30-90 second resting period between each set.
  • Focus on your form, your results are highly depended on your form. Always try to make a slow controlled motion. If that's not possible, lower the weight.

Basic Workout Routine for beginners

summary of the basic workout routine


Warm up for 8-12 minutes by doing moderate cardio, preferabbly on an elliptical trainer ergometer (rowing). Both these machine require to use you're whole body. Which increases the blood flow throughout all muscles.

Leg Press

This is a great compound exercise for your legs. It targets the quadriceps and also the hamstrings and calves.

  • Place your feet shoulder width apart.
  • Push your back all the way against the seat.
  • Lower the weight as low as possible (i.e. as long as you can keep your back against the seat)
  • Push the weight back through your heels.
  • Don't lock out your knees at the top of the movement.
  • Do 2-3 sets of 8-12 reps
leg press

Leg Curl

This is a isolation exercise for your hamstrings. It can be done lying or seated.

  • Start in a postion where you legs fully straight.
  • The pad should rest on the back of your ankles.
  • Curl your legs until your hamstrings are fully contracted.
  • Lower theweight back slowly
  • Control the motion (no swinging!)
  • Vary by putting your feet next to each other, or shoulder-width
  • Do 2-3 sets of 8-12 reps
leg curl

Wide-Grip Pulldown

A great compound exercise for the back. It works the lats, middle back and the biceps.

  • Put your legs tightly under the knee pads
  • Grab the bar as wide as possible, with an overhand grip
  • Make sure your pull from your elbow, by keeping them bend at all times and keeping them wide.
  • Keep your back slightly arched, and point your chest up.
  • Don't cheat by using your body weight to pull down (by leaning back too much)
  • Do 3 sets of 8-12 reps

Bench Press (machine)

The most popular upper body exercise. This compound exercise uses your chest, triceps and shoulders. There is no way we could do a basic workout routine without bench pressing.

  • Place your back against your seat
  • Grab the grips that are horizontal and grab them as wide as possible.
  • Make sure your push from your chest, by keeping your elbows pointing outwards.
  • Make full range motions
  • Do not lock out your elbow at the end of the motion
  • Do 3 sets of 8-12 reps
bench press

Chest Fly (machine)

This isolation exercise for the chst gives your more thickness on your chest.

  • Sit on the machine with your back against the seat
  • Push the handle together and make sure you squeeze your chest in the middle.
  • Slowly return until your chest is fully stretched
  • Do 3 sets of 8-12 reps
peck deck

Tricep Pushdown

A great exercise that focuses on the triceps. Which s great to get rid of those flabby arms

  • Grab the rope or bar with both arms
  • The maximum bend of you arms is when your lower arms are parallel to the ground.
  • Push down until you're arms are full stretched
  • When using a rope, pull the rope apart at the end of the movement.
  • Do 2-3 sets of 8-12 reps

Bicep Curl

Everyone knows this isolation exercise for the biceps.

  • Sit down on a bench, with the back angled up
  • Take a dumbbel in every hand.
  • One by one bend your arm with your wrist slightly angled to your shoulder
  • Perform the downwards motion slowly
  • Make sure you keep your whole body still.
  • Do 2-3 sets of 8-12 reps
biceps curls

Shoulder Press (machine)

This compound exercise target the shoulders and triceps.

  • Keep your back to the seat at all times
  • Keep your elbows under the grips
  • Do 2-3 sets of 8-12 reps
shoulder press

Bicycle crunch

This exercise targets all of the abdominal muscles. This means it's a must in any basic workout routine.

  • Lie on your back on the ground or on a yoga mat
  • Put your hands behind your neck.
  • Curl up an let your left elbow touch your right knee
  • Do the same for the other knee/elbow
  • Let the movement come from your core, meaning move your shoulders together with your elbows, don't just flab your elbows across.
  • Do 2-3 sets of 20-30 reps with just 30 second of rest
bicycle crunch

Hope you enjoyed this article, be sure to check out the 10 Minute fatloss plan too.. For everyone that does not have the time to go to the gym, but still wants a stunning body.

Best of luck

Romano Chandansingh

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