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BEGINNER WEIGHTLIFTING GUIDE: The Absolute Basics

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Here’s my ultimate beginners guide for working out with weights at the gym, including muscle groups, workout splits, the most important exercises, recovery and self-consciousness.

Legs:
Squat = quads and glute
Deadlift = hamstrings and glute
Calf raises = calves

Back:
Lat pull downs = lats
Rows (seated/bent over/T bar) = rhomboids
Shrugs = traps
Deadlift = lower back

Chest:
Bench press/dumbbell chest press = full chest
Incline bench press/incline dumbbell chest press = upper chest
Cable lower chest raise = lower chest

Shoulders:
Overhead barbell press/dumbbell shoulder press = front delts
Side raises = side delts
Rear delt flys/cable face pulls = rear delts

Triceps:
Cable rope/bar push downs = lateral and medial heads
Dumbbell overhead extension/skullcrushers = long head

Biceps:
Barbell curls
Dumbbell curls

Abs:
Hanging leg raises
Weighted sit ups
Russian twist

Here’s my Ultimate Workout for Gym Beginners video: https://www.youtube.com/watch?v=GfhsbcXaXwY

Music by https://soundcloud.com/ikson
Ikson – Bliss
Ikson – Cloudy
Ikson – Home
Ikson – Merry
Ikson – Rays
Ikson – Lighthouse
Ikson – Dont Worry

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2 Comments

2 Comments

  1. Julie Nome

    February 15, 2020 at 4:32 am

    This is so inspiring!

    • Claire Rose Hanson

      February 15, 2020 at 4:32 am

      Thanks, hope you find it helpful! 🙂

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