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Beginner Male Adolescent Gym Lifting Workout Split


Workout Guidelines:
-Do each workout twice per week (4 workouts total per week)
-Workouts last 45-60 minutes
-Each set is in the 12-15 repetition range with perfect form to promote endurance, lean muscle gain, strength increase, general health, and calorie burning
-Rest between sets is 30-90 seconds
-Hydrate before, during, and after workout
-Protein and sugar right after your workout or when you get home
-If you are going to do cardio, 30 Minutes of Cardio after these workouts or on non-lifting days

Day #1: Upper Body
5 Minutes Row Machine Warmup (half wide grip, half underhand grip)
3x Pushups (15-20 reps)
3x Lat Pulldown Machine (about 35 kg)
3x Single Arm Dumbbell Row 25 lb dumbbell
3x Dumbbell Incline Bench Press 20 lb dumbbells
2x Dumbbell bicep curls and hammer curls 15 lb dumbbells
2x Tricep Dips on bars
3x Bench Tricep dips
2x Dumbbell shrugs 30 lb dumbbells
5 Minutes Row Machine Cooldown

Day #2: Lower Body and Abs
5 Minutes Elliptical Warmup
2x Leg Extension Machine 50 lbs
2x Lying Leg Curl Machine 50 lbs
4x Dumbbell Wide Squats holding 1 horizontal 20-25 lb dumbbell
3x Crunches on Ball
3x Situps on any Decline Bench
3x Plate-Loading Calf Raise Slide Machine (add a 45 lb plate to each side, keep knees straight)
4x Plate-Loading Leg Press Machine (add a 45 and 25 lb plate to each side)
5 Minutes Bike Cooldown

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