It's very important to build a foundation for your strength and muscle to develop. This beginners training routine focuses on the main compound strength exercises, which will condition your full body through its functional movement. I would recommend this perticular weight training workout to anyone (male and female) looking to increase muscle definition and strength.

Training to Establish a Good Basic Strength and Muscle Definition

• Always ensure you warm up before you start a workout. Mobilise the joints that you will be using to safeguard your body against injuries.
• Use a targeted diet plan specific to your training goal.
• Use this workout twice a week for the first 2 weeks, with a type of cardiovacular workout in the middle. (e.g. Monday, Friday / Wednesday = Fitness).
• Increase the weight training routine to 3 times per week for weeks 3 and 4 (e.g. Monday, Wednesday, Friday).
• Cool down by performing static stretches, mainly focusing on your lower back and hips.Use Pilates in this weekly routine to help maintain flexibillity, maintain core strength and reduce chance of injury.
• MFR roller techniques will help improve and maintain flexibillity around the joints.

Weight Training Exercises for a Beginners Workout

Deadlift (4 x 12)

Squat (4 x 12)

Calf Raises (4 x 12)

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Pull ups, wide grip (2 x Failure)

Lat pull down (2 x 12)

Pull ups, close grip (2 x Failure)

Bar pull down, close grip (2 x 12)

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Dumbbell bench press (4 x 12) + Press up BURNOUT At the end of the last set jump straight into press ups, pushing through to failure. 

Incline, dunmbbell press (4 x 12) + Feet on bench, press up BURNOUT: At the end of the last set lower jump straight into press ups, pushing through to failure

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Standing, barbell press (4 x 12)

Lateral raise (4 x 12)

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Plank (4 x 30 - 45 seconds): If you reach 4 x 45 seconds then increase difficulty by placing your feet and, or hands on a bosu.

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