Weight Workouts To Get You Started

In order for you to start weight lifting, you will need some weight workouts to use.  This page will give you a variety of workouts to get your fitness program off the ground.  I hope you are as excited to get started as I am excited to help you get started.  This is a huge step in a lifestyle change that will pay dividends year after year.  Without further ado, let's start lifting!


Weight Workouts Sampler

Below are several weight workouts to help you begin your life-transforming journey to losing the weight you want to lose.  These are truly only samples.  There are, literally, thousands of workouts you can do.  Once you use these, you will find out what really works for you.  Scour the web for more of the same.   Be sure to change it up very six to eight weeks or so to keep your muscles surprised and your mind fresh.  I found a lot of my workouts in magazines like Muscle and Fitness.   There are many more places from which to augment your weight workout collection.  Warm up and stretch for 7-10 minutes before any weight workout.  I recommend working out no more than two consecutive days before you take a day off.  Shoot for 4-5 workouts per week.  Remember, the rest is just as important as the workout.

Be sure to keep track of the amount of weight you are lifting and the number of repetitions (reps) for every exercise that you do.  Use a spreadsheet or go old-school and use paper and pencil/eraser.  Watch your progress....feel your strength increase....see the fat come off!


Pyramids - This workout changes the weight and reps for every set.  The weight goes up as the reps decrease.   Take only enough rest to change the weight.  Cycle through the body-part workouts during the week.  The exercise is listed with the corresponding number of reps for each set.  You can also reverse the Pyramid (heavy weight/lower reps to lighter weight/higher reps) for variety.

Workout A - Chest & Triceps

  • Bench Press - 12, 10, 8, 6 
  • Incline Bench - 12, 10, 8, 6
  • Butterflies (Flies) - 12, 10, 8, 6
  • Bar Dips - no weight - 3 sets to failure (you can't do any more) 20 sec. rest
  • Tricep Curls - 12, 10, 8
  • Close Grip Bench Press - 12, 10,8, 6

Workout B - Back, Biceps & Abs

  • Bent Over Rowing - 12, 10, 8, 6
  • Reverse Grip Rowing - 12, 10, 8, 6
  • Barbell Curls - 12, 10, 8, 6
  • Dumb Bell Hammer Curls - 12, 10, 8
  • Concentration Curls - 12, 10, 8
  • Crunches - 3 sets of 50.  Hold weight to your chest as you progress.  20 sec. rest.  Do these with feet up on a chair or bench.

Workout C - Legs & Shoulders

  • Squats - 3 sets of 10  Add weight so you cannot complete last set.
  • Knee Extensions - 3 sets of 10.  As above, last set to failure.
  • Leg Curls - 3 sets of 10.  Last set to failure.
  • Dumb Bell Front Raises - 12, 10, 8
  • Dumb Bell Side Raises - 12, 10, 8
  • Dumb Bell Back Raises - 12, 10, 8
  • Seated Dumb Bell Press - 12, 10, 8

Lean & Mean - This workout uses the same amount of weight for each set of an exercise.  Take 15 seconds of rest between sets to keep the heart rate up.  Use an amount of weight that will make the muscles "burn" on the last 30% of the reps of each set.  Rotate through the days during the week.  Go back to Day 1 if you lift 4 or more times per week.

Day 1 - Legs & Abs

  • Lunges - 4 sets of 10 reps
  • Leg Extensions - 4 sets of 10
  • Leg Curls - 4 sets of 10
  • Calf Raises Holding Bar Bell -5 sets of 10
  • Hanging Leg Raises - 4 sets to failure

Day 2 - Back & Chest

  • Narrow Grip Barbell Row - 4 sets of 10 reps
  • Wide Grip Barbell Row - 4 sets of 10
  • Wide Grip Bench Press - 5 sets of 10
  • Pull-overs - 5 sets of 10
  • Incline Dumb Bell Press - 4 sets of 10
  • Butterflies - 4 sets of 10

Day 3 - Arms & Shoulders

  • Barbell Curls - 3 sets of 10 reps
  • Dumb Bell Hammer Curls - 4 sets of 10
  • Tricep Bench Dips - 4 sets to "burn"
  • Tricep Curls with EZ Curl Bar - 4 sets of 10
  • Standing Dumb Bell Shoulder Press - 4 sets of 10
  • Dumb Bell Lateral Raises - 3 sets of 10
  • Side Bends w/ Dumb Bell - 4 sets of 10

Super Sets - In super set weight workouts, we exercise opposing muscles one set after another.  For example, in your arms, the "pull" muscles are the biceps while the "push" muscles are the triceps.  Each set has an "a" and "b" exercise.  Ideally, you will have the weights already loaded on bars or you will have access to a machine to switch back and forth on.  If you can't, just quickly switch weight.  Since you are changing muscles on each set (sub-set, actually), no need to rest.  The opposing muscle will rest when you work its opposite.  Just switch weights and keep pumping! 

Use each exercise grouping on separate days.  There are enough for 4 days.  I recommend a partner being there to spot you on the heavy days.

Heavy Upper Body - 6 Sets of 3 Reps (use nearly max weight)

  • 1a.  Bench Press
  • 1b.  Barbell Rowing
  • 2a.  Seated Shoulder Press
  • 2b.  Pullovers - I prefer and EZ Curl Bar for these
  • 3a.  Tricep Curls Lying on Bench (aka Skull Crushers)
  • 3b.  EZ Curl Bicep Curls.

Light Lower Body - 3 Sets of 15 Reps

  • 1a.  Squats
  • 1b.  Leg Curls
  • 2a.  Dumb Bell Lunges
  • 2b.  Seated Calf Raises
  • 3a.  Crunches.
  • 3b.  Straight Leg Dead Lifts.

Light Upper Body - 3 Sets of 15

  • 1a.  Inclined Bench Press
  • 1b.  Dumb Bell Rows
  • 2a.  Lateral Raises
  • 2b.  Dumb Bell Butterflies
  • 3a.  Tricep Curls - Seated
  • 3b.  EZ Curl Bicep Curls

Heavy Lower Body (Use a back support belt)

  • 1a.  Squats - 6 Sets of 4
  • 1b.  Calf Raises - 6 Sets of 4
  • 2a.  Dead Lifts From Floor 5 sets of 4 
  • 2b.  Leg Curls

Final Comments on Weight Workouts

As I mentioned above, there are huge varieties of exercises and combinations thereof to use in creating your workouts.  Since we are focusing on helping you lose weight, I do recommend finding the exercises that use multiple muscle groups when you lift.  The more muscles you can recruit into the exercise, the more fat you will be able to burn.  

As an example, the bench press uses triceps (back of arm), pectoral (chest), deltoid (shoulder) and lots of other complementary muscles just to stabilize the weight while you move it.  Dumb bell curls, on the other hand, basically just use the biceps.  Which one do you think will burn more fat?  Also, the leg muscles are some of the largest and strongest muscles.  This makes them the best fat burners.  Always be sure to include them in your workout routines.  They are there to hold you up and they will tell you loud an clear when they want to quit (their job is to move you around and they don't want to fail).  Do at least one more rep when they scream (you will know what I mean when it happens). 

Lift often.  Lift with intensity and keep the between-set rest to a minimum to get the most fat/weight loss out of your weight workouts!  I'll see you on another page.

› Weight Workouts