Before you get started on setting up your routine, keep a few key points in mind:

1. Always warm up before you start lifting weights. This helps get your muscles warm and prevent injury. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights. Warming up also pumps fresh, oxygenated blood to the area, raises the blood pressure, and increases the heart rate. Finally ,warming up properly helps to protect the body from becoming over stressed ,prepares it for the demands of heavy training ,and reduces the chance of injury, such as sprain and or strain

Imp note: Don’t do intense running for long time before weight training otherwise you will lose your hard earned muscles. It’s applicable whether your aim is fat loss or muscle building.

Warm-up could be done with light weights, dynamic stretching, moderate intensity cardio for couple of minutes before starting weight training workout plan.

1. Lift and lower your weights slowly. Don’t use momentum to lift the weight. If you have to swing to get the weight up, chances are you’re using too much weight. If you will not perform the set with proper technique…muscle will not get contracted and never we will get the results, So we should maintain proper form and technique throughout the set.

1. Breathe. Don’t hold your breath and make sure you’re using full range of motion throughout the movement to get maximum result out of training.

Range of motion: Range of motion means the most distance you can achieve between the flexed position of a joint and the extended position of a joint. For example, in a bicep curl, full range of motion would begin with the arm straight and end when the weight comes close to the shoulder, elbow bent. You can often improve limited range of motion with flexibility exercises if you have chronically tight muscle.

1. Stand up straight. Pay attention to your and engage your abs in every movement you’re doing to keep your balance and protect your spine.
2. Your first step in setting up a routine is to choose exercises to target all of your muscle groups and do 1–2 sets of all muscle groups twice or thrice a week for a month