Home / Workouts / Muscle Building Workouts / 2 Day Get In Shape Beginner Workout

2 Day Get In Shape Beginner Workout

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

2 Day Get In Shape Beginner Workout

  • Workout For: Rank Beginners
  • Workout Schedule: 2 days per week, Monday and Thursday
  • Primary Workout Goal: Get in Shape, Toning
  • Secondary Workout Goal: Muscle Building
  • Workout Duration: 2 Months
  • Workout Expectations: This workout exists to help rank beginners get back into shape while losing weight and toning. If prepares you for a more advanced beginner workout.
  • Workout Rest: Rest no more then 2 minutes between sets. For taxing you may rest as long as 3 to 5 minutes in between sets.

Get in shape workout

2 Day Get In Shape Beginner Workout Notes

This workout is for someone who has never lifted weights before, but who wants to get in shape and learn the exercises. You will take time and learn proper form. This can be done while cutting fat, and trying to tone.

Start with a moderately light weight and practice good form. Don’t worry about pushing yourself for the first month. After you become comfortable with form, slowly start to add weight and push yourself.

2 Day Get In Shape Beginner Workout Training Split

Workout Training Split

  • Monday – Full Body Workout #1
  • Tuesday – OFF
  • Wednesday – OFF
  • Thursday – Full Body Workout #2
  • Friday – OFF
  • Saturday – OFF
  • Sunday – OFF

Full Body Workout #1

  • Leg Press – 3 sets of 10 reps
  • Leg Curls – 3 sets of 10 reps
  • Dumbbell Bench Press – 3 sets of 10 reps
  • One Arm Dumbbell Rows – 3 sets of 10 reps
  • Seated Dumbbell Overhead Press – 3 sets of 10 reps
  • Cable Tricep Press Down – 2 sets of 10 reps
  • Dumbbell Curls – 2 sets of 10 reps
  • Calf Raises – 2 sets of 10 reps
  • Plank – 3 sets up to 30 seconds

Full Body Workout #2

  • Dumbbell Lunges – 3 sets of 10 reps
  • Stiff Leg Deadlifts – 3 sets of 10 reps
  • Incline Dumbbell Bench Press– 3 sets of 10 reps
  • Let Pull Down – 3 sets of 10 reps
  • Upright Rows – 3 sets of 10 reps
  • Dumbbell Kickbacks – 2 sets of 10 reps
  • Hammer Curls – 2 sets of 10 reps
  • Calf Raises – 2 sets of 10 reps
  • Sit Ups or Crunches – 3 sets x 10 reps

4 comments

  1. What are some complementary stretches that would go along with both workout sets?

    VA:F [1.9.22_1171]
    Rating: 0.0/5 (0 votes cast)
  2. Post any questions here.

    VN:F [1.9.22_1171]
    Rating: 0.0/5 (0 votes cast)
  3. How much weight to start with?

    VA:F [1.9.22_1171]
    Rating: 0.0/5 (0 votes cast)
    • Hi JD,

      I would start with a very light weight and feel out each exercise. Once you have a good grasp of form, start adding weight until each exercise feels taxing. Eventually you want to start pushing yourself for as many reps as possible.

      VN:F [1.9.22_1171]
      Rating: 0.0/5 (0 votes cast)

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Need help building muscle or increasing strength? Join the FORUM => CLICK HERE NOW