Those looking for a good weight lifting program will often turn to the pages of a popular bodybuilding magazine for tips and advice. This is not necessarily a bad idea but it can also be 
the root of a lot of confusion. Part of the reason for that is that many of the weight lifting programs found in the magazines are advanced and designed for competition. Now, there is certainly nothing wrong with any of those exercises other than the fact that beginners may fine them more than a little difficult to perform. So, rather than deal with such an unfortunate scenario as picking the wrong exercise program, it would be a much better idea to look towards a beginner’s weight lifting program that is feasible to perform.
At the core of a beginner weight lifting program will be the employment of a series of compound exercises designed to build mass. Additionally, no body part will be neglected since a beginner needs to get off on the right foot and train the entire body in total. So, here is a solid beginner program designed to cover four workout days a week:
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DAY ONE – Shoulders and Biceps. Front and rear shoulder presses should be performed with a barbell. Adding dumbbell shoulder raises and a front dumbbell shoulder press would be helpful. The biceps may need a little more effort since they are not as strong as the shoulders. Sets of barbell and dumbbell curls will aid in boosting the mass of the biceps. A seated barbell incline curl will help develop the upper portion of the biceps. Lightweight biceps cable curls are more for shaping than mass building but they are advised.
DAY TWO – Legs and Chest. Leg extensions on an extension machine followed by barbell squats will develop the legs quite well. Reverse light weight barbell hack squats will aid in defining the quads. The chest will require barbell and dumbbell supine presses as well as incline barbell presses. Some may add chest flyes to the mix as a shaping routine.
DAY THREE – Forearms and Lower Back. Reverse barbell and dumbbell curls will aid in building the mass of the forearms. Forward and reverse wrist curls will also help shock the commonly growth resistant forearms into getting a little larger. The most common lower back exercise is the dead lift. THIS EXERCISE MUST BE PERFORMED BY BEGINNERS WITH LIGHT 
WEIGHTS AND IN A CONTROLLED MANNER. Too much weight or jerky movements can lead to strain or injury.
DAY FOUR – Triceps and Upper Back. Triceps can be effectively worked through overhead extensions with barbells and kick back extensions with dumbbells. Close grip lightweight barbell bench presses will aid building the mass of the triceps. The upper back is often worked pulley machines in the form of lat pulldowns and cable rows.
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