Bodybuilding Exercises for Beginners



Bodybuilding Workouts: From Beginner to Advanced

This is a three day split where you train your legs (thighs and calves) on one day, your pushing muscles (chest, shoulders and triceps) on your next training day, and your pulling muscles (back and biceps) on your third day. With this program you can either train three days per week (so each body part is being trained just once per week), or four days per week, alternating the workouts. The later method will give you faster results, as you’ll be training each body part more often, yet due to the structure of the workouts you’ll still have plenty of time for recovery.

An example of a legs/push/pull workout routine is as follows:

Day 1 – Quads, Hamstrings, Calves

  • Squats 3 X 6 – 8
  • Leg Press 2 X 10 – 12
  • Romanian Deadlifts 2 X 10 – 12
  • Leg Curls 2 X 8 – 10
  • Calf Raise 4 X 8 – 10
  • Seated Calf Raise 4 X 10 – 12

Day 2 – Chest, Shoulders, Triceps

  • Bench Press 3 X 5 – 7
  • Incline Dumbbell Press 3 X 8 – 10
  • Cable Crossovers 3 X 10 – 12
  • Seated Dumbbell Shoulder Press 3 X 6 – 8
  • Dumbbell Lateral Raise 3 X 10 – 12
  • Triceps Pressdowns 3 X 8 – 10
  • Overhead Dumbbell Extension 3 X 10 – 12

Day 3 – Back, Biceps

  • Deadlifts 2 X 5 – 7
  • Pull-Ups 3 X 6 – 8
  • One Arm Dumbbell Row 3 X 6 – 8
  • Close Neutral Grip Pulldowns 3 X 8 – 10
  • Face Pulls 2 X 10 – 12
  • Barbell Curl 3 X 8 – 10
  • Preacher Curl 3 X 10 – 12

Remember to do your warm-up sets first, and increase the weight a little when you can do all your sets of a particular exercise for the top end of the recommended rep range. You may not need to do warm-ups for every exercise, however, as once you have done, for example, your bench presses, your chest will already be well warmed up, so you may not need warm-up sets for your incline dumbbell presses. The same applies for your other body parts as well.

And although you should be looking to increase your weights on a regular basis, you will sometimes encounter a plateau; that is a time when your progress comes to a halt. To rectify this you will need to de-load, i.e. reduce your weights by about 10% and build back up again.






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Date: 16.12.2018, 12:25 / Views: 51533