A Beginner Workout

A beginner is someone new to bodybuilding or any king of physical activities. Also someone returning from a long layoff.

A beginner is someone new to bodybuilding or any king of physical activities. Also someone returning from a long layoff.

Here are a few points to remember or basic guides lines for this workout:

  • You will workout the entire body 3 times a week in a full session.
  • Complete this workout on nonconsecutive days (e.g. Monday, Wednesday, Friday)
  • Warm up prior with 12 minutes of treadmill.
  • Do one light warm up set of 15 reps prior to the workout set on every exercise.
  • Do not perform failure.
  • Rest after every set as long as it takes to recover from the previous set.
  • After few weeks the rest should be 1 ½ minutes.
  • Perform each one of the exercises in good form.

WORKOUT 1

Legs Squats - 3x8-10
  Leg Curl - 3x8-10
Calves Seated Calf Raises - 3x8-10
Chest Incline Bench Press - 3x8-10
Back Deadlift - 3x8-10
  Barbell Rows - 3x8-10
Shoulders Military Press - 3x8-10
  Dumbbell Shrugs - 3x8-10
Biceps Barbell Curls - 3x8-10
Triceps Lying Triceps Ext - 3x8-10
Abs Crunches - 3x15-20

Here's A Printable Log Of This Workout!

Stay on this type of training for about 6 months before you move to the next step.

Click Here For The Intermediated Workout

Thanks,