Basic Gym Workout for Beginners

Gym Viper » Workouts for Men » Basic Gym Workout for Beginners

A Basic Gym Workout for Beginners, Even If You’ve Never Been To A Gym…

Need a basic gym workout that’s perfect for beginners?

Follow the workout routine below for 90 days, and watch the magic happen!

Make sure to choose weights that are challenging but still safe to use and lift.

Remember to always workout with a spotting buddy or ask a fellow gym-goer for a spot.

Basic Chest Workout

Want a broad chest with pecs you will be proud of?

Follow these simple but effective exercises for the pecs you want.

  1. Bench Press – it’s an oldie but a goodie. And we have it here because it works.

Sets: 3 Reps: 12, 10, 10

  1. Dumbbell Flyes – You can work your chest and your arms using this move.

Sets: 3 Reps: 15, 12, 10

  1. Push Ups – Classic and you can do them anywhere, even in your room.

Sets 3 Reps: 15, 12, 10

Basic Shoulder Workout

Get ready for shoulders that will break shirts when you flex.

Okay, maybe we exaggerate.

But these exercises are effective and fun.

  1. Barbell Shoulder Press – Get ready for shoulders like boulders.

Choose a weight that is challenging to you but still doable.

Use a pronated grip – that’s a grip where palms are facing forward.

You can do this standing or sitting on a bench that has back support.

Sets: 3 Reps: 6, 5, 4

  1. Front Plate Raise – No, we don’t mean a food plate.

Hold your weight plate at the top for 3 seconds on each rep.

Sets: 3 Reps: 12, 11, 10

  1. Seated Side Lateral Raise – Here is an exercise you can do sitting down with dumbbells.

Sets 3 Reps:12, 10, 8

Basic Back Workout

Want a back that’s jacked?

Follow these three basic exercises for a strong, hardworking back.

  1. Front Lat Pulldown – This is an exercise you can make as difficult as you like by adjusting the weight of your pull.

Sets: 3 Reps: 15, 12, 10

  1. One Arm Dumbbell Row – This targets each arm by itself for some big gains.

Lean forward and hold your dumbbell in one hand.

Pull it towards you and slowly release it back down.

Sets: 2 Reps: 10 (Make sure to do each side.)

  1. Seated Rows – Use a close grip bar or a V Bar for maximum effect.

Keep your back straight.

Use a neutral grip – this means palms are facing inward.

Keep your legs slightly bent.

Pull the handle toward you and pull the handle into your stomach.

When you pull back, be sure to squeeze your shoulder blades and slowly return back to the starting position to complete your rep.

Sets: 2 Reps: 10

Basic Leg Workout

Don’t skip leg day, whatever you do!

Your legs are the biggest muscles in your whole body.

Make them work for you. Follow our workout.

  1. Wall Squat – Use fitness ball and put it behind your back against the wall, holding it in place.

You can use a yoga ball as they are easy on your back.

Then squat down and point out your toes.

Go as low as you can. Keep the ball against the wall.

Sets: 3 Reps: 15

  1. Glute Bridge – Here’s an easy one that doesn’t require any special equipment or skill sets.

It just works!

Sets: 3 Reps: 15

  1. Lateral Band Walk – A simple, inexpensive resistance band can make your legs feel sore…in a good way!

Wrap the band around your ankles and take sideways steps for 20 feet. Then come back.

Keep tension on your legs the whole time.

Sets: 3 Reps: 12

You may also want to check out our best leg curl alternatives.

Basic Arm Workout (Bicep, Tricep, and Forearms)

There will be no chicken arms here.

And certainly, none of the flappy “bingo wings” that have plagued me and many others for years!

These arm exercises will get you ready for tank tops and shirtless season.

  1. Overhead Tricep Extension – This will get rid of the “arm flap” or “bingo wing” as it is sometimes called.

Sit with a dumbbell on the bench. Hold the dumbbell behind your head with elbows pointed upward and lift it.

Sets: 3 Reps: 10, 8, 8

  1. EZ Bar Curl – This is just an all-around great move to get your biceps looking flex worthy.

The curves in the bar make it easier to hold.

Stand with your feet apart to steady yourself.

Curl the bar toward you and slowly lower it.

Sets: 3 Reps: 15, 12, 10

  1. Dumbbell Reverse Curl – This will get your forearms aching, but you will love the definition you achieve.

Stand with feet apart, hip width, to steady yourself.

Hold the dumbbells in each hand, palms facing downward.

Curl the dumbbells back toward you.

Sets: 3 Reps: 10

Beginner Ab Workout

Abs Are What We All Strive For!

They often like to hide underneath layers of belly fat, but we can find them by eating well.

We can also do exercises like the one below for abs you can be proud of.

  1. Arms High Half Sit ups – Don’t be fooled by the word “half.” The effort is serious.

Lie on your back with your knees at a 90-degree angle.

Raise your arms up overhead and keep them there.

Sit up halfway, and then slowly lower yourself onto the floor.

That makes one rep.

Sets:3 Reps: 15

  1. Yoga Ball Crunches – Yoga balls are just so versatile and fun to use.

They are easy on your back, but make your abs work super hard.

Get your yoga ball and lie back on it, with feet shoulder-width apart.

Make sure your lower back is supported by the ball.

Put hands behind head and curl your body until you are sitting up.

That makes one rep.

Sets: 3 Reps: 20

  1. Leg Raise – Here is another simple, effective exercise you can do just about anywhere.

It really works and hurts so good!

Lie on your back and hold onto a weight bench for support.

Keep your legs together and lift them off the ground.

Keep them straight and raise them so they are vertical.

Lower them down just a few inches below the floor before doing it again.

Those few inches provide tension on your abs.

Sets: 3 Reps 20

Need Something More Challenging?

The above are perfect gym workouts for beginners, but if you want something more challenging then I highly recommend one of the following gym programs:


MI40 By Bodybuilder Ben Pakulski: This program is for those looking to build lean muscle in half the time.
Click here for details

Critical Bench Program: Increase your strength and pack on lean muscle fast!
Click here for details