If you are trying to get into shape after being out of the gym for a while, then you might want to start with a total body workout for beginners. You can work all of the major muscle groups in your body before you advance to working specific areas. This type of workout is simple and they are easier for beginners to handle. You can get your workout in in a shorter period of time. Let’s take a look at what exercises can give you a total body workout.
While you are working your entire body you are going to start with one muscle group at a time, like your arms or legs. Once you have built up some endurance then you can move on to using two muscle groups at once. You need to get a workout in at least a couple of times per week in order to build muscle while getting sufficient rest at the same time.
Since you are still a beginner and you want a total body workout, the workout will focus only on four major muscle groups, chest, back, shoulders and your legs. These exercises will strengthen both then big muscles in your body along with the smaller muscles. There are 8 different exercises but when you are first starting out, you need to only complete 4 of them, or one from each muscle group. Vary your workouts as much as you can and eventually work your way up to doing all 8 of the exercises. Don’t forget to warm up and cool down afterwards.
Do either a flat bench press or incline bench press with 3 sets of 8-12 reps and a 30 second rest period in between sets.
You can do either dumbbell bent over rows or pull ups (they can be assisted) again with 3 sets of 8-12 reps and a 30 second rest period in between sets.
To work your shoulders you can do a seated military press or upright rows and do 3 sets of 8-12 reps and a 30 second rest period in between sets.
You don’t need equipment to work your legs you can do squats or hop on a machine for leg presses and do 3 sets of 8-12 reps and a 30 second rest period in between sets.
That is pretty much all there is to it, it’s enough to get you started. You may have to play around with the weights to find a weight that you’re comfortable with, don’t overdo it. As your fitness level improves you can start adding in other exercises.