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The Ultimate Beginner 3-Day Full Body Routine!

The Ultimate Beginner 3-Day Full Body Routine!

If you are a beginner this routine is ideal for you. DO NOT imitate routines of advanced bodybuilders! You'll only grow LESS in MORE time! Learn all the secrets!

The following training routine is typical or basic and not designed for specialized training. Other specialized routines that can be used are listed in my Reverse Pyramid Training book. Selecting a routine should best fit your experience, level of fitness, goal(s) and allotted time (weekly schedule).

If you are a beginner the routine below is ideal for you. DO NOT imitate routines of advanced bodybuilders! You'll only grow LESS in MORE time! Combined with performance nutrition, smart and hard training and sufficient rest a "lean tissue" gain of 24-36 pounds is realistic in the first two years of consistent training.

Training Frequency: 3 days
Training Days: Monday, Wednesday, Friday
Routine Duration: 3 to 6 months
Sets Per Exercise: 2 to 3 sets
Rest Between Sets: Up to 2 minutes

Approximate "lean tissue" gain in 6 months: 12 to 18 pounds
For fat loss & muscle maintenance: Perform your cardiovascular exercise after weight training for 20 minutes.
For muscle gain only: Abstain from performing any cardiovascular exercise.

Full Body Workout:

Good Luck! Keep me posted or updated on your progress! E-mail me at!

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About The Author

Randy Herring is a bodybuilding and fitness guru. Also, Randy is a certified personal trainer with over 20 years experiance.

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Mr. Herring, I'm wondering if you are sure that I shouldn't perform any cardio exercises as long as im not fat?

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Jan 16, 2014 6:05am | report
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