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Thursday, May 4, 2017

Beginners Bodybuilding Workout

For people who are just getting started with a bodybuilding workout program the whole process can be a mind boggling experience. There is so much conflicting advice out there about weight training and exercise that you really don't know who or what to believe anymore.




I understand what you are going through because I went through the same thing when I began bodybuilding over 17 years ago. People always have a tendency to make things more complicated then they really are. But when you put aside all of the hype and get down to the basics you can see that building muscle and getting in shape is not very complex.

Don't get hung up on having the perfect training routine, with the precise number of sets and reps, or following the perfect eating plan, etc. Just get started and do it. You can figure out the details and find ways to improve as you go.

 You do not need to have any fancy exercise equipment. In fact you could follow this routine with a basic home gym set up. But if you have the option, I would recommend that you join a commercial gym. In addition to having higher quality exercise equipment to choose from, there is a lot more energy in a commercial gym. And this will help motivate you to stick to your workouts and make improvements.

Workout duration

Approximately 50 Minutes
Frequency
Three times a week – at least one rest day between workouts
Muscles worked
Day one – Chest and abdominals
Day two – Calves, back, abdominals and arms
Day three – Abdominals shoulders and legs


Once you’re comfortable with the resistance and the exercises you ideally should be training to muscle failure on the final reps for best results.


Exercise                                     Sets                          Reps

Barbell bench press                     4                            6 - 8
Dumbbell chest flyes                  4                             6 - 8
Upright rows                               4                             6 - 8
Leg raises                                     3                              10
Sit ups                                          3                              20

Exercise                                                     Sets                         Reps

Seated pulley rows                                    4                            6 - 8
Barbell rows                                               4                            6 - 8
Sit ups                                                         4                              10
Lying tricep extensions (Skull crushers)  3                            6 - 8
Barbell bicep curls                                     3                            6 - 8
Calf raises                                                   4                             10

Exercise                                      Sets                          Reps

Hanging leg/knee raises            4                              10
Dumbbell shoulder press           4                            6 - 8
Squats                                          3                              10
Upright rows                               4                            6 - 8
Front/thigh leg curls                  3                            8 - 10
Hamstring curls                          3                            8 - 10


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