Bodybuilding Workouts For Beginners
There is no question that starting out in bodybuilding can be a daunting task.
It is important to start your bodybuilding venture on the right foot to help avoid burnout in the long run. Many would-be bodybuilders start out with programs that are too advanced for their current level and the result is disappointment and burnout.
A good program that uses the basic, compound exercises will help the beginner develop that important core strength and basic muscle mass. The number of training days, and their split, will depend on your schedule. Some lifters begin with a nice, simple, every-other-day, whole body routine.
This plan use a variety of basic exercises to work the entire body each training session. The exercises should be slightly different in back to back workouts. For a newcomer, the following routines combined with a clean diet and our legal steroid formulas will see explosive results in a few short weeks.
An example of this type of program would be:
Workout 1
- Bench press for 3 sets of 10 reps
- Deadlift for 3 sets of 10 reps
- Squat for 3 sets of 10 repetitions
- Crunches for 3 sets of 20 repetitions
Workout 2
- Incline Dumbbell Bench Press for 3 sets of 10 repetitions
- Dumbbell Overhead Shoulder Press for 3 sets of 10 repetitions
- Barbell Row for 3 sets of 10 repetitions
- Leg Press for 3 sets of 10 repetitions
- Stiff-legged Deadlift for 3 sets of 10 repetitions
- Calf Raises for 3 sets of 15 repetitions
Workout 3:
- Incline Pectoral Flys for 3 sets of 10 repetitions
- Close-grip Bench Press for 3 sets of 10 repetitions
- Pull Downs (to the front) or Pull-ups for 3 sets of 10 repetitions
- Barbell Curls for 3 sets of 10 repetitions
- Leg Extensions for 3 sets of 10 repetitions
- Leg Curls for 3 sets of 10 repetitions
- Crunches for 3 sets of 20 repetitions
A weekly breakdown using these workouts would appear like this:
- Monday- Workout 1
- Tuesday- Rest
- Wednesday- Workout 2
- Thursday- Rest,
- Friday- Workouts 3
- Saturday and Sunday Rest
This is okay for beginners, but as the intensity increases and you become comfortable with lifting heavy you may find you need more rest time between muscle groups. If your schedule allows an additional workout day each week you might look at splitting your workouts into upper body/lower body splits.
This allows a little more focus each workout and additional rest time between same-body-part workouts, meaning each workout can be a little more intense.
It might look like this:
Monday
- Incline Bench Press for 3 sets of 10 reps
- Pectoral Flys for 3 sets of 10 reps
- Deadlift for 3 sets of 10 reps
- Pull Downs (or Pull-ups) for 3 sets of 10 reps
- Military Press for 3 sets of 10 reps
- Barbell Curl for 3 sets of 10 reps
- lose-grip Bench Press for 3 sets of 10 reps
- Crunches for 3 sets of 20 reps
Tuesday:
- Squat for 3 sets of 10 reps
- Leg Press for 3 sets of 10 reps
- Leg Curls for 3 sets of 10 reps
- Calf Raises for 3 sets of 15 reps
- Leg Raises for 3 sets of 20 reps
Wednesday: Rest
Thursday: (Repeat Monday)
Friday: (Repeat Tuesday)
Saturday and Sunday: Rest
Whichever routine you use it is important to make sure to start each workout with a good general warm-up to get the blood flowing and the body ready for the workout.
Before going heavy on the basic, compound exercises a warm-up set should be used. Each workout should end with at least 20 minutes of cardiovascular exercise and a good stretching routine.
Basics are the key. Don’t overdue the isolation exercises and focus on compound multi-joint exercises. A good basic routine should be followed for the first eight to ten weeks to allow adequate time for the body to adjust to the training and develop a solid base of strength and mass. After that period, exercises may be substituted and the format changed slightly.
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