Body building Training Routines for Beginners
If you are a beginner and want to build as much muscle mass as possible in the shortest possible time, I suggest you train 5 days per week. You start with a 2-day split routine and work yourself up to a 5-day split program as your body gets in better condition. Use each split routine for a minimum of 4 to 6 months before you move to the next split level.
2-Day Split Routine
If you have never trained with weights before, I suggest you start the first 6 months with a 2-day split routine in which you train half of your muscles during the first workout and the other muscles in the second workout. You should do a couple of basic exercises for each muscle group and perform 3 sets per exercise. The first set should be a warm-up set for which you use light weights and do about 20 repetitions. Each rep should be performed slowly (about 3 seconds) and you should focus on your technique. For the 2 next working sets you use heavier weights so that you can perform about 10 quality reps per set using perfect form. Each workout should take less than 80 minutes to complete.
WORKOUT 1:
- Thighs
- (hack) squat 1×20 + 2×10
- leg press 1×20 + 2×10
- dead lift 1×20 + 2×10
- Hamstrings
- lying leg curls 1×20 + 2×10
- standing leg curls 1×20 + 2×10
- Lower back
- hyperextension 3×15
- Calves
- standing calf raise 1×20 + 2×10
- seated calf raise 1×20 + 2×10
- Abdominals
- hanging knee raises 3×15
- crunches 3×15
WORKOUT 2:
- Upper back
- wide-grip pulldown 1×20 + 2×10
- seated cable row 1×20 + 2×10
- Biceps
- standing barbell curl 1×20 + 2×10
- concentration curl 1×20 + 2×10
- Chest
- barbell or dumbbell bench press 1×20 + 2×10
- dumbbell flyes 1×20 + 2×10
- Shoulders
- seated dumbbell press 1×20 + 2×10
- dumbbell lateral raises 1×20 + 2×10
- upright row 1×20 + 2×10
- Triceps
- standing one-arm dumbbell triceps extension 1×20 + 2×10
- cable pushdown 1×20 + 2×10
- Forearms
- palms-down barbell wrist curls 1×20 + 2×10
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