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Beginner Full Body Muscle Workout

This is a structured 45-minute workout designed for beginners to target all major muscle groups, utilizing available gym equipment to build muscle strength effectively.

full body
muscle building
beginner
strength training
Full Body
full
muscle
5/14/20250 viewsbeginner45 min

Squats

Details

Sets
3
Reps
10-12
Rest
60s
Equipment
Barbell or Dumbbells

Form Instructions

Stand with your feet shoulder-width apart, with toes slightly pointed out.
Hold a barbell across your upper back or hold dumbbells at your sides.
Engage your core, keep your chest up, and lower your body by bending the knees and pushing your hips back.
Go down until your thighs are parallel to the ground (or as low as comfortable).
Push through your heels to return to the starting position.

Push-Ups

Details

Sets
3
Reps
8-10
Rest
60s
Equipment
None

Form Instructions

Start in a plank position with your hands slightly wider than shoulder-width apart.
Keep your body in a straight line from head to heels.
Lower your body until your chest nearly touches the floor, bending your elbows at a 45-degree angle.
Push back up to the starting position, keeping your core tight.

Dumbbell Bent-Over Rows

Details

Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells

Form Instructions

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Bend your knees slightly and hinge at the hips to lower your torso until it's nearly parallel to the ground.
Keep your back straight and core engaged as you pull the dumbbells towards your hips.
Squeeze your shoulder blades together at the top of the movement before lowering the weights back down.

Dumbbell Shoulder Press

Details

Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells

Form Instructions

Sit on a bench with back support and hold a dumbbell in each hand at shoulder height.
With palms facing forward, press the dumbbells straight up until your arms are fully extended.
Slowly lower the dumbbells back down to shoulder height.

Plank

Details

Sets
3
Reps
20-30 seconds
Rest
30s
Equipment
None

Form Instructions

Get into a forearm plank position, with elbows directly under your shoulders.
Keep your body in a straight line from head to heels.
Engage your core and hold the position without letting your hips drop or rise.

Dumbbell Deadlifts

Details

Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells

Form Instructions

Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
Slightly bend your knees and hinge at your hips to lower the dumbbells towards the ground while keeping your back flat.
Stand back up to the starting position by pushing through your heels and engaging your glutes.