Beginners Bodybuilding Workout


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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


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Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.

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