A Beginners Guide To Bodybuilding
WORKOUT 1: (upper body)
• Bench Press 3 sets of 10 reps (for the chest)
• Lat Pull Downs 3 sets of 10 reps (for the back)
• Seated Shoulder Press 3 sets of 10 reps (for the shoulders)
• Bicep Barbell Curls 3 sets of 10 reps (for the biceps)
• Triceps Push Downs 3 sets of 10 reps (for the triceps)
WORKOUT 2: (lower body)
• Leg Press 3 sets of 10 reps (for the quadriceps)
• Leg Curls 3 sets of 10 reps (for the hamstrings)
• Leg Extensions 3 sets of 10 reps (for the quadriceps)
• Standing Calve Raises 3 sets of 15 reps (for the calves)
• Abdominal Crunches 3 sets of 25-50 reps (for the abdominals)
With this routine you workout every-other-day and alternate the two
workout routines. So for example: Perform Workout 1, Take a day of
rest, Perform Workout 2, Take a day of rest, and then repeat the cycle
with Workout 1.
Prior to each exercise do 1 or 2 light warm up sets using about half of
the weight that you would normally use for your working sets. The
weight that you lift for the first couple of weeks should be light
enough so you can complete the repetitions with ease. Then
gradually, over time increase the amount of weight that you are
lifting.
A good goal would be to add 5 lbs. to each exercise each week. For
bigger exercises like bench presses, pull downs, leg presses, etc. this
will be fairly easy to do, but for smaller exercises like bicep curls and
tricep push downs you may not always be able to make those 5 lb.
jumps in weight. There is a big difference between adding 5 lbs. to a
250 lb. leg press compared to adding 5 lbs. to a 25 lb. bicep curl. So
just keep that in mind and do your best to increase your strength
whenever possible.
At the beginning stages of your bodybuilding training it is best not to
complicate things. Keep your workout routine simple and just focus
on being consistent. The biggest factor with success in bodybuilding is
to just stick with it and focus on making small frequent improvements
overtime.
"inch by inch life is a synch... yard by yard life is hard"
WORKOUT 1: (upper body)
• Bench Press 3 sets of 10 reps (for the chest)
• Lat Pull Downs 3 sets of 10 reps (for the back)
• Seated Shoulder Press 3 sets of 10 reps (for the shoulders)
• Bicep Barbell Curls 3 sets of 10 reps (for the biceps)
• Triceps Push Downs 3 sets of 10 reps (for the triceps)
WORKOUT 2: (lower body)
• Leg Press 3 sets of 10 reps (for the quadriceps)
• Leg Curls 3 sets of 10 reps (for the hamstrings)
• Leg Extensions 3 sets of 10 reps (for the quadriceps)
• Standing Calve Raises 3 sets of 15 reps (for the calves)
• Abdominal Crunches 3 sets of 25-50 reps (for the abdominals)
With this routine you workout every-other-day and alternate the two
workout routines. So for example: Perform Workout 1, Take a day of
rest, Perform Workout 2, Take a day of rest, and then repeat the cycle
with Workout 1.
Prior to each exercise do 1 or 2 light warm up sets using about half of
the weight that you would normally use for your working sets. The
weight that you lift for the first couple of weeks should be light
enough so you can complete the repetitions with ease. Then
gradually, over time increase the amount of weight that you are
lifting.
A good goal would be to add 5 lbs. to each exercise each week. For
bigger exercises like bench presses, pull downs, leg presses, etc. this
will be fairly easy to do, but for smaller exercises like bicep curls and
tricep push downs you may not always be able to make those 5 lb.
jumps in weight. There is a big difference between adding 5 lbs. to a
250 lb. leg press compared to adding 5 lbs. to a 25 lb. bicep curl. So
just keep that in mind and do your best to increase your strength
whenever possible.
At the beginning stages of your bodybuilding training it is best not to
complicate things. Keep your workout routine simple and just focus
on being consistent. The biggest factor with success in bodybuilding is
to just stick with it and focus on making small frequent improvements
overtime.
"inch by inch life is a synch... yard by yard life is hard"
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