Click Here to Sign Up for Your Free Muscle Building Magazine

Beginners Bodybuilding Workout

Beginners Weight Lifting and Bodybuilding Program 3 Days a week  This is a typical beginner routine. This routine is to be done 3 times per week MONDAY-WEDNSDAY-FRIDAY. It can be used by Male and Female. Try to use as much weight as possible (WITHOUT STRAINING).  Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine. THIS IS A PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the intermediate stage.   Exercises SET#1 SET#2 SET#3 SET#4 Bench Press (CHEST) 12 Reps 10 Reps 10 Reps 8 Reps Barbell Curl (BICEPS) 12 Rrep 10 Reps 10 Reps   French Press (TRICEPS) 12 Reps 10 Reps 10 Reps   Bent Over Row (LATS) 12 Reps 10 Reps 10 Reps 8 Reps Military Press (SHOULDERS) 12 Reps 10 Reps 10 Reps   Shrugs (TRAPEZIUS) 12 Reps 10 Reps 10 Reps   Squats (THIGH) 12 Reps 10 Reps 10 Reps 8 Reps   PYRAMID PRINCIPLE The idea of pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use. The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set. Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM     SET#1 SET#2 SET#3 SET#4 WEEK#1 55% of Max 60% of Max 60% of Max 65% of Max WEEK#2 60% of Max 65% of Max 65% of Max 70% of Max WEEK#3 65% of Max 70% of Max 70% of Max 75% of Max WEEK#4 70% of Max 75% of Max 75% of Max 80% of Max WEEK#5 70% of Max 75% of Max 75% of Max 80% of Max WEEK#6 70% of Max 75% of Max 75% of Max 80% of Max

Click Here to Sign Up for Your Free Muscle Building Magazine