Beginner Workout #1

Fitness ∙ Tags: , , , , , , , ∙ Posted on: January 29, 2018

When I first started LuluFlex, I used to post beginner, intermediate and advanced weekly workouts. I realized I never transferred all those workouts from the WordPress site to this one. I am frequently asked for sample workouts—whether it’s how to split up the days, what kind of exercises to do and how many reps. Thankfully, I found all the workouts I had created saved on my computer :D. So I’m going to post them again weekly and continue adding them if y’all find them helpful. 🙂

With that said…below is the first Beginner Workout! It is composed of five days (one being optional). It is not only for women. This is a great introduction to weight-lifting, in general, whether you want to eventually build muscle, lean out, or get strong. I would suggest doing this set of workouts for two weeks before changing it up—in the second week, you can challenge yourself by increasing weight, reducing rest time, improving form, etc. Every exercise can be found on Google if typed as is, but if you have any questions/need videos or tips, just reach out to me via my contact section or at and I’ll gladly help out :).


  • Warm-up with at least 10 minutes on the treadmill, elliptical, or even body weight exercises. The key is to break a little sweat and feel warm enough to start working out.
  • In terms of rest days, when needed, I recommend taking a rest day after at least two days of training.
  • Day 5 is optional especially if you’re not used to training as many days in a week, but it will help! It also doesn’t have to be what’s listed—simply an active day (Zumba, hiking, biking, basketball, etc.).
  • SS = superset, meaning you don’t rest after the first exercise (e.g. 3×8 Dumbbell Front Raise SS 3×8 Dumbbell Lateral Raise is 8 front raises followed by 8 lateral raises with no rest in between. Rest after doing the 16 reps; repeat 3 times.)
  • Have fun!


Workout Split:

  1. Chest & Shoulders
  2. Legs
  3. Back & Cardio
  4. Arms (Biceps & Triceps) & Abs
  5. Cardio (optional)


1. Chest & Shoulders

  • 3×10 Barbell Press on Flat Bench
  • 3×10 Dumbbell Fly on Flat Bench
  • 3×10 Seated Dumbbell Shoulder Press
  • 3×10 Seated Reverse Fly on Pec Dec Machine
  • 3×8 Dumbbell Front Raise SS 3×8 Dumbbell Lateral Raise

2. Legs

  • 3×10 Squat w/Small Barbell
  • 3×10 (each leg) Walking Lunge w/Small Barbell or Dumbbells
  • 3×12 Box Jump
  • 3×12 Leg Extension
  • 3×12 Leg Curl

3. Back & Cardio

  • 3×6 Assisted Chin-up
  • 3×10 Smith Machine Bent-over Row
  • 3×10 Wide-grip Lat Pulldown
  • 3×8 Single Arm Dumbbell Row
  • 3×10 Seated Cable Row w/V-bar Attachment
  • 20 min Medium Intensity workout on Treadmill/Step Master/Elliptical

4. Arms (Biceps & Triceps) & Abs

  • 3×10 Small Barbell Bicep Curl
  • 3×10 Overhead Dumbbell Tricep Extension
  • 3×10 Dumbbell Bicep Curl
  • 3×10 Dumbbell Tricep Kickback
  • 3×8 Cable Bicep Curl SS 3×8 Cable Tricep Pushdown (both w/Straight Bar Attachment)
  • 60s Crunch
  • 60s Toe Touch
  • 60s Bicycle
  • 60s Windshield Wiper
  • 60s Plank

5. Cardio (optional)

  • 30 min Medium Intensity Cardio of any one of the workouts below:Run on Treadmill
    • Do Stair Master
    • Do Elliptical
    • Run Outside


  • 15-20 min High Intensity Interval Training (HIIT); repeat until reaching 15-20 min depending on your condition/endurance:15s Sprint then 15s Jog (can be done on track/street/field; if done on treadmill, make sprints and jogs 30s instead of 15s)

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