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
1

Crunches

3 sets of 12-15 reps
Crunches Crunches

2
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

3

Dumbbell Flyes

2 sets of 8-12 reps
Dumbbell Flyes Dumbbell Flyes

4

Wide-Grip Lat Pulldown

2 sets of 8-12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

5

Seated Cable Rows

2 sets of 8-12 reps
Seated Cable Rows Seated Cable Rows

6

Dumbbell Shoulder Press

3 sets of 8-12 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

7

Barbell Curl

3 sets of 8-12 reps
Barbell Curl Barbell Curl

8

Triceps Pushdown

3 sets of 8-12 reps
Triceps Pushdown Triceps Pushdown

9

Barbell Full Squat

2 sets of 8-12 reps
Barbell Full Squat Barbell Full Squat

10

Leg Extensions

2 sets of 8-12 reps
Leg Extensions Leg Extensions

11

Lying Leg Curls

3 sets of 12-15 reps
Lying Leg Curls Lying Leg Curls

12

Standing Calf Raises

3 sets of 12-15 reps
Standing Calf Raises Standing Calf Raises


Good Luck! Keep me posted or updated on your progress! E-mail me at randyherring@bodybuilders.com!