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Beginner Bodybuilding Workout Routine

A Step-By-Step Guide Article

When To Train:


• Monday = Programme A
• Tuesday = Programme B
• Wednesday = Rest
• Thursday = Programme A
• Friday = Programme B
• Saturday = Rest
• Sunday = Rest

What To Do:

• Power Max = 70% To 85%

• Sets = 4

• Reps = 12 To 8

Programme A:

Warm Up - Rower

1. Flat Dumbbell Flyes
2. Flat Barbell Bench Press
3. Dumbbell Pullovers
4. Pulldowns To The Front
5. Lateral Dumbbell Raises
6. Military Press

Cool Down - Stationary Bike

Programme B:

Warm Up - Rower

1. Barbell Curl
2. Leg Extensions
3. Lying Leg Press
4. Lying Leg Curls
5. Tricep Pushdowns
6. Close Grip Bench Press
7. Standing Calf Raise
8. Back Extension Machine
9. Rotary Torso Machine
10. Cable Crunches - Lower And Upper Position

Cool Down - Stationary Bike

• The programme above is just a sample of how to prepare a beginners bodybuilding programme. As a result you do not have to include all the exercises shown.

• The basic Pre Exhaust strategy is used to develop muscular endurance as well as promote muscular growth.

• The two day split is the basic starter package for bodybuilding. That said, the two day split throws up several considerations. The basic problem is that you have only two days in which to put all the muscle groups in. Therefore, the training programme will always be compromised because there will be muscle groups which will not be in the ideal places. This means that you must make sure that the muscles worked in programme A do not interfere with the muscles which are going to be worked in programme B.

• This is a beginners bodybuilding programme so you need to make sure that you choose the appropriate exercises. This means that the most advanced exercise such as, Dips, Bent Over Barbell Rows, T Bar Rows, Squats, Hack Squats, Incline Leg Press, Press Behind The Neck, or Stiff Legged Deadlift are not given. As with all programmes you need to undertake an appropriate progression which will guarantee safety as well as the maximum possible results.

• This is a beginners bodybuilding programme so you only perform 4 sets per exercise.

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