If you haven’t lifted weights in years or are new to bodybuilding, this article is for you. Starting out the more complicated free weight excercises too soon, may get you injured. Your first few workouts should be more focused around isolations and machines. There is no reason to start on the heavy stuff like squats and deadlifts, until your body gets used to lifting weights. Expect to be extremely sore for days, after your first few weight training workouts.

Sample Beginner 3 day split:

Below is just a sample workout. You can tweak it slightly depending on what machines or equipment you have available to you. Notice we use dumbells, as they are safer until you get used to muscle failure.

Chest day

Dumbell Chest Press 4 sets of 12
Dumbell Flyes 3 sets of 10
Tricep pushdowns 3 sets of 10

Leg Day

Leg Press 4 sets of 12
Leg Curls 3 sets of 12
Seated Calf Raises 3 sets of 15

Back Day
Lat Pulldown 4 sets of 12
One arm dumbell rows 3 sets of 12
Bicep Curls dumbell 3 sets of 10