Bodybuilding workout beginners

Routine for the 12 WEEKS BODYBUILDING PROGRAM FOR BEGINNERS

STAGE I (WEEKS 1-6): MUSCULAR COORDINATION WEEKS 1-3

* Complete the following training twice a week during the first week; if you feel comfortable, then do it three days a week.

* Give yourself a minimum 48 hours resting period between trainings.

* Take the shortest break possible between sets and exercises, but without suffocating.

* The last repetition of each set must be a challenge, but not until the point it compromises your style.

WEEK 1 WEEK 2-3
Muscle Exercise Set Reps Set Reps
Quadriceps/ Gluteus Press 1 15 2 15
Femorals Femoral curl lying down 1 15 2 15
Chest Bench press 1 15 2 15
Upper back Seated pulley rowing 1 15 2 15
Shoulders Seated military press 1 15 2 15
Trapezius Dumbbell shrugs 1 15 2 15
Triceps Pulley pulls 1 15 2 15
Biceps Z bar arm curl standing 1 15 2 15
Lower back Back extension 1 15 2 15
Abdominals Shrugs 1 15 2 15

 

WEEKS 4-6

* Complete the following training in this order twice a week. Try to leave a free day in between.

* Rest for 30 to 45 seconds between sets of the same exercise and muscle, with a minimum break between exercises for different muscular groups.

* As you are doing fewer repetitions, you will have to use more weight. Even so, keep a correct style.

 

Training # 1 (chest, back, shoulders)
Muscle Exercise Sets Reps
Chest Bench press 3 12
Chest Contractor machine flies 3 12
Upper back Seated pulley rowing 3 12
Upper back Pulley pulls 3 12
Shoulders Military press on apparatus 3 12
Shoulders Dumbbell lateral raises 3 12
Trapezius Dumbbell shrugs 3 12
Training # 2 legs, arms, waist)
Quadriceps/ Gluteus Press 3 12
Quadriceps Leg extensions 3 12
Femorals Femoral curl lying down 3 12
Triceps Pulley pulls 3 12
Biceps Z bar arm curl standing 3 12
Lower back Back extensions 3 12
Abdominals Shrugs 3 12

 

STAGE II (WEEKS 7-12): MUSCULAR DEVELOPMENT

* Complete each training once a week. They can be performed in consecutive days.

* Rest for 45 to 60 seconds between sets of the same exercise and muscle, with a minimum break between exercises for different muscular groups.

* Most of the sets should comprise 8 to 12 repetitions. If doing 12 is easy, increase the weight; but if you cannot fulfil eight, reduce the load.

Day 1 (TRUNK “PUSH”)
Muscle Exercise Sets Reps
Chest Bench Press 3 8 a 12
Inclined press 3 8 a 12
Contractor machine flies 2 8 a 12
Shoulders Military press with bar 3

3

8 a 12
Dumbbell lateral raises 2 8 a 12
Posterior raise 3 8 a 12
Triceps Dumbbell extensions above head 3 8 a 12
Pulley pulls 3 8 a 12
Abdominals Vertical bench knees raise 3 12 a 15
Shrugs 3 12 a 15
DAY 2 (TRUNK “PULL”)
Muscle Exercise Sets Reps
Lower back Pulley pulls 3 8 a 12
Bar rowing on multipower 3 8 a 12
Seated pulley rowing 2 8 a 12
Trapezius Dumbbell shrugs 3 12 a 15
Biceps Z bar arm curl 3 8 a 12
Scott bench arm curl 3 8 a 12
Forearms Bar wrist curl 3 8 a 12
DAY 3 (WAIST AND LEGS)
Muscle Exercise Sets Reps
Quadriceps/ Gluteus Multipower squat 3 8 a 12
Leg extensions 3 8 a 12
Static scissor 2 8 a 12
Femorals Femoral curl lying down 3 8 a 12
Calves Heels’ raise standing 3 12 a 15
Lower back Back extension 3 12 a 15
Abdominals Vertical bench knees raise 3 12 a 15
Shrug 3 12 a 15
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