Beginner gym workout for strength

The series of repetitions for strength training is 4-6 repetitions and the idea behind this plan is to exercise more energy for less repetitions (which means to get heavier). If this is the first time you are lifting for strength, do not overweight - use a manageable weight for the first few weeks and then increase the load over the weeks. Once you think you can do 8-10 reps with the same weight, it's time to gain weight. Read this guide to help you get started.

Barbell press (6 reps x 4 sets)

Goblet Squat (6 reps x 4 sets)

Single row of halter arm (6 reps x 4 sets)

Lateral shoulder lift (6 reps x 4 sets)

Bench pressure (6 repetitions x 4 sets)

Supported pull / pull (6 reps x 4 sets)

Curly biceps with curlers (8 reps x 4 sets)

Upper triceps cable extensions (8 reps x 4 sets)

Rotating table (30 seconds x 4)