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 |