Free Workout Routines

HomeBodybuilding Workouts > Beginner Bodybuilding Routines


Beginner Bodybuilding Routines



Instructions
:

1. Perform the following workout routine three days per week
, with a day of rest in between each workout. Example: train Monday, Wednesday and Friday (Tuesday, Thursday, Saturday and Sunday are rest and/or cardio days).

2. Rest for two minutes in between sets
. After six months of training, reduce your resting time to around thirty to sixty seconds.

3. Take the time to learn the proper form and technique
to minimize the chance of injury and really hit the muscle you're trying to target correctly.
Why it Works

These full body workouts are designed to maximize learning of the nervous system to help you achieve the greatest amount of strength gains from neural adaptation that can only be achieved by beginners. 

Performing high reps with the same exercises three times a week will enable your nervous system to quickly become better coordinated and efficient. As a result, you start to see gains in muscle sooner. The nervous system must adapt before the body can start to develop muscle mass.

Beginner Full Body Workout #1

Workout #1 - 3 Days a Week (Month 1)
Exercise
Sets
Reps
Leg Press
3
12
Hamstring Curls
3
12
Bench Press
3
12
Wide-Grip Pulldown to Front
3
12
Dumbbell Shoulder Press
3
12
Tricep Pressdowns
3
12
Alternating Dumbbell Curls
3
12
Seated Calf Raises
3
12
Curl-Up
3
10
 

Beginner Full Body Workout #2

Workout #2 - 3 Days a Week (Month 2)
Exercise
Sets
Reps
Leg Press
2
12
Leg Extensions
2
12
Hamstring Curls
2
12
Deadlift
2
12
Bench Press
2
12
Dumbbell Incline Bench Press
2
12
Barbell Bent-Over Rows
2
12
Wide-Grip Pulldown to Front
2
12
Dumbbell Shoulder Press
2
12
Dumbbell Side Lateral Raises
2
12
Tricep Bench Dip (feet on the floor or bench)
2
12
Alternating Dumbbell Curls
2
12
Concentration Curls
2
12
Standing Calf Raises
3
12
Decline Bench Crunch
3
10



Return from Beginner Bodybuilding Routines to Bodybuilding Workouts

 

 
Exclusive Lean Body eCourse
My free gift for You!
Sign-up now to get Free Instant Access to the secrets that athletes, fitness models and bodybuilders use to
Build Muscle And Burn Fat Simultaneously!

Our Sponsors