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STRUCTURING A WORKOUT SCHEDULE FOR BEGINNERS

January 09, 2019

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EVERY CHAMP WAS ONCE A BEGINNER.

The beginner phase that lasts about two years is extremely important to build a strong foundation. First & foremost as a beginner make it a point to read everything about bodybuilding and nutrition. Experiment with your new found knowledge to assess which exercise & nutrition guidelines work for you & eliminate the ones that don’t. You are the best judge in the world of how your body responds or doesn’t respond. Listen to your body always. Don’t ignore the signals it gives you. Below are two workouts outlined. One is an induction workout for absolute beginners and the second one is what be used post 3-6 months of training on workout-1.

 

WORKOUT-1

WARM-UP: TEN MINUTES ON A STATIONARY BIKE/TREADMILL

MONDAY: UPPER BODY

TUESDAY: REST

WEDNESDAY: LOWER BODY

THURSDAY: REST

FRIDAY: UPPER BODY

SATURDAY: REST

SUNDAY: LOWER BODY

 

UPPER BODY       DURATION: 50 mins

BODY PART

EXERCISE

SET

REPS

CHEST

BENCH PRESS

3

10

BACK

PULL UPS

3

10

SHOULDERS

MILITARY PRESS

3

10

BICEPS

BARBELL CURLS

3

10

TRICEPS

LYING TRICEPS EXTENSIONS

3

10

ABS

TRICEPS

3

10

UPPER BODY

CRUNCHES

3

10

 

LOWER BODY       DURATION: 50 mins

EXERCISE

SET

REPS

SQUATS

3

10

LEG EXTENSION

3

10

LEG CURLS

3

10

CALF RAISES

3

10

LEG RAISES

3

10

PLANK

3

45 seconds

 

 

WORKOUT - 2 (AFTER 3-6 MONTHS ON WORKOUT-1)

MONDAY: CHEST/BICEPS

TUESDAY: LEGS

WEDNESDAY: REST

THURSDAY: SHOULDERS/TRICEPS

FRIDAY: BACK

SATURDAY: REST

SUNDAY: CHEST/BICEPS

 

CHEST

EXERCISE

SET

REPS

BARBELL BENCH PRESS

4

10/8/6/6

INCLINE BARBELL PRESS

4

12/10/8

FLAT FLYES

3

15/12/12

 

BICEPS

EXERCISE

SET

REPS

BARBELL CURLS

4

12/10/8/8

PREACHER CURLS

4

12/10/8

ALTERNATE DUMBBELL CURLS

3

12/10/8

  

LEGS

EXERCISE

SET

REPS

SQUATS

4

15/12/10/10

LEG PRESS

4

15/12/12/10

LEG EXTENSIONS

3

15/12/12

LEG CURLS

4

12/10/8/8

CALF RAISES SEATED

3

20/20/20

CALF RAISES STANDING

3

18/15/12

 

SHOULDERS

EXERCISE

SET

REPS

MILITARY PRESSES

4

10/8/6/6

SIDE LATERAL RAISES

3

15/12//10

REAR LATERAL RAISES

3

12/12/12

BARBELL UPRIGHT ROWS

3

10/10/10

BARBELL SHRUGS

4

12/10/10/10

 

TRICEPS

EXERCISE

SET

REPS

STANDING CABLE PRESS DOWN

4

12/10/8/8

LYING TRICEP EXTENSIONS

4

12/10/8/8

SINGLE ARM DUMBBELL TRICEP EXTENSION

3

12/12/12

 

BACK

EXERCISE

SET

REPS

PULL UPS

5

10

BARBELL BENT OVER ROWS

4

12/10/8/8

LAT PULLDOWN CLOSE GRIP

4

12/12/10/10

DEADLIFT

4

10/8/6/4