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Sample Workout. Barbell Squat. sets, reps. Dumbbell Bench Press. sets, reps. Bent Over Barbell Row. sets, reps. Seated Barbell Military Press. sets, reps. Barbell Curl. sets, reps. Seated Triceps Press. sets, reps. Seated Calf Raise. sets, reps..For a beginner s workout to be effective, the full body program should Best Exercises Every Beginner Should Perfect Beginner Mistakes to Avoid This .The Best Workout Routines is the ultimate collection of the most effective weight training workouts for every goal and situation. Download it today!.The Best Workout Ever, According to Science. Dumbbell Front Squats. Set your feet hip to shoulder width apart. Dumbbell Shoulder Presses. Start with the dumbbells in your hands, fingers facing forward, just above your shoulders by your ears. Barbell Bentover Rows. Dumbbell Split Squats each side Dumbbell Chest .I covered this above, but it s worth reiterating Healthy eating habits are even more important than your exercise routine if your goal is to see .What Exercises Should I Do? Quads squats, lunges, one legged squats, box jumps. Butt and Hamstrings hip raises, deadlifts, straight leg deadlifts, good mornings, step ups. Push chest, shoulders, and triceps overhead press, bench press, incline dumbbell press, push ups, dips..If you were to ask a series of bodybuilders and or weight trainers which form of training program they preferred following, generally speaking, many of them .