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Saturday, August 13, 2016

Top Beginning Workout Plan




As a beginner, you can train more frequently than intermediates and advanced trainers. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe.





If the word "damage" makes you flinch, don't worry. It's a good thing for a bodybuilder to incur limited muscle damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about—a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.

If you are just starting out, the most important thing is to start out slowly so you don’t get injured. This workout is for the total beginner so don’t worry.


Monday

Bodypart
Exercise
Quantity
Number reps
Tempo
abs
2 revolutions


lats
3 sets
8
2s up 2s dn
legs
3 sets
8-12

 chest
3 sets
8
2s up 2s dn
Weights: 35 minutes, Cardio: 15 minutes – brisk walk, bike or jog


Wednesday



Bodypart
Exercise
Quantity
Number reps
Tempo
abs
2 revolutions


lats
3 sets
8
2s up 2s dn
legs
3 sets
8-12

chest
3 sets
8
2s up 2s dn
Weights: 35 minutes, Cardio: 15 minutes – brisk walk, bike or jog



Friday


Bodypart
Exercise
Quantity
Number reps
Tempo
abs
2 revolutions


lats
3 sets
8
2s up 2s dn
legs
3 sets
8-12

chest
3 sets
8
2s up 2s dn
Weights: 35 minutes, Cardio: 15 minutes – brisk walk, bike or jog


 Tuesday, Thursday, Saturday, & Sunday

30 min : biceps & triceps & back & choulder.
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