Twice-a-Week Training Routine for Beginners (Mainly Free Weights)

This routine is designed for beginners and emphasizes compound movements to work multiple muscle groups. Since you will be training only twice a week, it’s crucial to focus on full-body workouts each session. Ensure proper form to avoid injuries and maximize results.

Routine Overview

• Frequency: Twice per week (e.g., Monday and Thursday)
• Rest: At least 2 days between each session
• Duration: 45-60 minutes per session
• Equipment: Dumbbells, barbells, and a bench (optional: resistance bands for warm-up)
• Warm-up: 5-10 minutes of light cardio (e.g., brisk walking or cycling) and dynamic stretches.

Workout 1 (Day 1)

1. Squats

• Sets: 3
• Reps: 8-12
• Instructions: Use a barbell or dumbbells. Stand with feet shoulder-width apart, keep your back straight, and lower your body as if sitting in a chair. Push through your heels to return to the starting position.

2. Dumbbell Bench Press

• Sets: 3
• Reps: 8-12
• Instructions: Lie on a bench, hold a dumbbell in each hand, and press the weights upward. Lower the weights slowly to the starting position.

3. Bent-Over Rows

• Sets: 3
• Reps: 8-12
• Instructions: Use a barbell or dumbbells. Bend your knees slightly, lean forward at the hips, and pull the weight towards your lower chest. Keep your back straight throughout the movement.

4. Dumbbell Shoulder Press

• Sets: 3
• Reps: 8-12
• Instructions: Sit or stand with a dumbbell in each hand at shoulder height. Press the weights overhead until your arms are fully extended, then lower them back to the starting position.

5. Dumbbell Lunges

• Sets: 3
• Reps: 8-10 per leg
• Instructions: Hold a dumbbell in each hand. Step forward with one leg and lower your hips until both knees are bent at about 90 degrees. Push through your front heel to return to the starting position.

6. Plank

• Sets: 3
• Hold: 20-30 seconds
• Instructions: Keep your body in a straight line from head to heels. Engage your core, and avoid letting your hips sag.

Workout 2 (Day 2)

1. Deadlifts

• Sets: 3
• Reps: 8-12
• Instructions: Use a barbell. Stand with feet hip-width apart, bend at the hips and knees, and grip the barbell. Lift the weight by extending your hips and knees. Keep your back straight throughout.

2. Incline Dumbbell Press

• Sets: 3
• Reps: 8-12
• Instructions: Set an adjustable bench to an incline position. Hold a dumbbell in each hand and press the weights upward, then lower them back to the starting position.

3. Lat Pulldowns (or Pull-Ups)

• Sets: 3
• Reps: 8-12
• Instructions: If you have access to a pull-up bar or lat pulldown machine, use it to work your back and biceps. Pull the bar down to your upper chest, then return to the starting position.

4. Dumbbell Lateral Raises

• Sets: 3
• Reps: 10-15
• Instructions: Stand with a dumbbell in each hand at your sides. Lift the weights out to the sides until they reach shoulder height, then slowly lower them.

5. Goblet Squats

• Sets: 3
• Reps: 8-12
• Instructions: Hold a dumbbell vertically at your chest. Perform a squat, keeping your back straight and chest up. Push through your heels to return to the standing position.

6. Russian Twists

• Sets: 3
• Reps: 10-15 per side
• Instructions: Sit on the floor, lean back slightly, and lift your feet off the ground. Hold a dumbbell and twist your torso from side to side.

Additional Tips

• Rest Between Sets: 60-90 seconds.
• Progression: Gradually increase weights as you become more comfortable and stronger with each exercise.
• Cool Down: Stretch all major muscle groups after each workout to aid recovery and flexibility.
• Form: Prioritize proper form over lifting heavier weights to prevent injury.

This routine covers the major muscle groups and builds a strong foundation for beginners using mainly free weights. As you progress, you can incorporate more variety or increase workout frequency.