Bodybuilding Workout Routine for Beginners
Starting off with weight training on a regular basis is designed to build muscle and you'll gain a lot more lean-body mass in your first 2 years of training than you will in the rest of your weight training life. You'll gain 25 to 36 pounds of pure muscle mass simply by following the training routine below.
It needs to be stressed that the only reason you'll gain this much muscle this quickly is because you're eating correctly, which means protein at least 3 times a day, preferably more often. Muscle is built on progressive resistance which means that the weight that you train with today should slowly increase.
Firstly, nothing comes without a plan so you need to psyche yourself up to do your 15 minutes or 30 minutes cardio after weight training the workout listed below. You should select a weight that you do not reach the point of failure when you get to the last rep on the last set.
You should train with a weight that is around 65% of the maximum weight you can lift for that movement, called your 1RM. The routine listed below should be trained with a full days break between workouts, like Monday, Wednesday and Fridays. Do not train this routine more often than that, you'll over-train.
The bodybuilding beginners workout below is something that anyone can start with, however there are two requirements to get the muscle building results you are looking for. The first is to learn correct training form before increasing the weight. The second is to learn how to breathe correctly and to time rest periods between sets.
Crunches 3 X 12 - 15 reps
Barbell Bench-press 2 X 8-12 reps
D/B Flyes 2 X 8 - 12 reps
Lat-pull-downs (Wide-grip) 2 X 8 - 12 reps
Seated Cable Rowing 2 X 8 - 12 reps
D/B Shoulder Press 3 X 8 - 12 reps
Barbell Curls 3 X 8 - 12 reps
Triceps push-downs 3 X 8 - 12 reps
Barbell Squats 2 X 8 - 12 reps
Leg extensions 2 X 8 - 12 reps
Lying leg curls 3 X 12 - 15 reps
Standing calf raises 3 X 12 - 15 reps