Beginner Bodybuilding Workout:
6:04 AM Posted by ktales
I've put together a program for my brother and figured out I'd share the program. It's not difficult and it's similar to what I do for my workouts. As the program progressed, I'll make changes accordingly.
Day 1=chest and Tri,
Day 2 = Back, traps & rear delts
Day 3= Legs
Day 4 = Shoulders and Biceps
Each workout do hanging leg raises and decline twists - do three sets of each as many as you can.
Workout 1:
Take the bench press out - this will cause shoulder injuries down the road. Keep it simple.
Day 2 = Back, traps & rear delts
Day 3= Legs
Day 4 = Shoulders and Biceps
Each workout do hanging leg raises and decline twists - do three sets of each as many as you can.
Workout 1:
Take the bench press out - this will cause shoulder injuries down the road. Keep it simple.
- DB flys - 3 sets, do drop sets
- Incline DB Flyes - 3 sets, do drop sets
- Decline DB Flyes - 3 sets, do drop sets
- Dips - (3 sets)
- Skull Crushers (3 sets)
- Pressdowns (1 set to finish)
Workout 2:
- seated rows - 4 sets
- 2 arm Bent db row - (3 sets, drop set)
- DB or BB shrugs - 3 sets, min of 12
- Bent rear delt flyes (db) - 3 sets, min of 12
Workout 3:
- seated or leg press calf raises - 3 sets of 15 + reps
- Leg curls - 3 sets, min of 10 reps
- Lunges - walking with DB's - 3 sets, min of 10 reps
- leg extensions (alternate legs) - 3 sets, drop set
- Hack squat or leg presses - 3 sets, min of 10 reps
Workout 4:
- DB shoulder press - 3 sets, min of 10 reps
- Lateral raises, 3 sets, min of 12
- Hammer DB curls - 3 sets, drop set
- 21's - 7 half way up, 7 halfway down, 7 full reps
- Alt DB curls - burnout 1 set
Click Here for a printable version:
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