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Beginner's Bodybuilding Workout

15:28  ,  

 Beginner's Bodybuilding Workout

Many times a lot of beginning bodybuilders  using the routines of professional bodybuilders featured on magazines and TV or Youtube, that's wrong when instead they should be using a routine that is geared towards their level. A good beginning routine that uses minimum equipment ( dumbbells and  bench) is the following

Remember: In order to get the most out of your routine you need to start easing at this time into a bodybuilding diet and rest as well,because the diet is 70% in the cercles of gain muscle (training+diet+rest)

 4 Days A Week Full Body monotone :

(Perform on 3 non-consecutive days such as MONDAY / WEDNESDAY / FRIDAY /SUNDAY )

  • CHEST

  • Dumbbell Bench Press 
  • 75 Degree Incline Dumbbell Bench Press
  • 45-Degree Incline Dumbbell Press
  • Dumbbell Pullovers 
  • Bent Over Lateral Raises 
  • Dumbbell Upright Rows 
  • Dumbbell Curls 
  • Overhead Triceps Extensions
  • Leg Extensions 
  •   Dumbbell Squats 
  •   Dumbbell Lunges (Press with heels)
  • Lying Leg Curls 
  • Calf Raises

How to Progress:
Perform 3 sets of each exercise for 8-12 reps and rest 1 minute in between sets. Move up to 3 sets after 4 weeks. At 3 sets per exercise the routine lasts 50 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Do cardio on the days off (10-30 minutes) and also do abs (4 sets of Leg Raises and swiss ball crunches for 10-40 reps).

NOTICE:allow muscles at least 1 day of rest between workouts