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,
myworkouts2003@yahoo.com
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