3-Week Beginner’s Workout Guide

August 3, 2014
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As a beginner, you must understand that bodybuilding consists of progressive resistance exercises. Therefore, the general idea is to start slow and light and progressively increase the pace, and the resistance/weight. You don’t have to be overwhelmed by the many body building instructions and guides. Just keep this basic concept in mind and you will be on your way to a beautifully sculpted body as you progress.

It Is Better To Be Safe than Sorry

It Is Better To Be Safe than Sorry-GymMembershipFeesThe safe and right way to start is to ask your doctor if it is alright for you to engage in a body building program. You should also tell him about the bodybuilding program that you intend to undergo in a gym like Cross Fit. He knows your general state of health so he should be able to tell you if your chosen program will do you good or not. Only after he has given you his go-signal should you start on your workouts and exercises in a gym such as Gold’s Gym.

Body Building Work Out for Beginners

Body Building Work Out for Beginners-GymMembershipFeesThere are many work outs for beginners that you can choose from. The best choice will depend on your goals and your state of health. Here are two beginner’s programs that you should consider.

Work Out Program A

This work out consists of set exercises you need to do in batches. It is recommended for you to do the first set on your first two weeks. Once you get to your third week, do the third set exercises.

• First two weeks

– Bench Press, 2 sets of 15 repetitions
– Supported T-Bar Row, 2 sets of 15 reps
– Seated Dumbbell Press, 2 sets of 15 reps
– Standing Barbell Curl, 2 sets of 15 reps
– Triceps Dip Machine, 2 sets of 15 reps
– Leg Press, 2 sets of 15 reps
– Lying Leg Curl, 2 sets of 15 reps
– Machine Crunch, 2 sets of 15 reps

• Third Week

– Bench Press, 3 sets of 15, 12, 10 repetitions
– Supported T-Bar Row, 3 sets, 15, 12, 10 reps
– Seated Dumbbell Press, 3 sets, 15, 12, 10 reps
– Standing Barbell Curl, 3 sets, 15, 12, 10 reps
– Triceps Dip Machine, 3 sets, 15, 12, 10 reps
– Leg Press, 3 sets, 15, 12, 10 reps
– Lying Leg Curl, 3 sets, 15, 12, 10 reps
– Machine Crunch, 3 sets, 15, 12, 10 reps

Work Out Program B

Work Out Program A-GymMembershipFeesHere is another set for a novice body builder. The big difference in this particular program is that the work outs are done every day lasting for three weeks.

• Workout 1 – Monday

– Bodyweight squat, 3 sets of 15 repetitions, rest for 60 – 90 seconds
– Dumbbell Bench Press, 3 sets of 15 reps, rest 60 – 90 seconds
– Pull-Up, 3 sets of 15 reps, rest 60 – 90 seconds
– Dumbbell Dead Lift, 3 sets of 15 reps, rest 60 – 90 seconds
– Dumbbell Lateral Raise, 3 sets of 15 reps, rest 60 – 90 seconds
– Hammer Curl, 3 sets of 15 reps, rest 60 – 90 seconds
– Triceps Push-Down, 3 sets of 15 reps, rest 60 – 90 seconds
– Bicycle Crunch, 3 sets of 15 reps, rest 60 – 90 seconds
– Jog, Walk, Elliptical Trainer, Row or Cycle, 5 to 15 minutes

• Workout 2 – Tuesday

– Dumbbell Incline Bench Press, 3 sets of 12 repetitions, rest 60 – 90 seconds
– Bodyweight or Dumbbell Step-up, 3 sets of 12 reps, rest 60 – 90 seconds
– Dumbbell Bent-Over Row, 3 sets of 12 reps, rest 60 – 90 seconds
– Bodyweight or Dumbbell Lunge, 3 sets of 12 reps, rest 60 – 90 seconds
– Dumbbell Seated Shoulder Press, 3 sets of 12 reps, rest 60 – 90 seconds
– Plank, 3 sets of 12 reps, rest 60 – 90 seconds
– Jog, Walk, Elliptical Trainer, Row or Cycle, 5 to 15 minutes

• Workout 3 – Thursday

– Dumbbell Split Squat, 3 sets of 15 repetitions, rest 60 – 90 seconds
– Power Clean, 3 sets of 15 reps, rest 60 – 90 seconds
– Parallel Bar Dip, 3 sets of 15 reps, rest 60 – 90 seconds
– Incline Reverse Flye, 3 sets of 15 reps, rest 60 – 90 seconds
– Lying Leg Raise, 3 sets of 15 reps, rest 60 – 90 seconds
– Seated Calf Raise, 3 sets of 15 reps, rest 60 – 90 seconds
– EZ-Bar Curl, 3 sets of 15 reps, rest 60 – 90 seconds
– Close-Grip Bench Press, 3 sets of 15 reps, rest 60 – 90 seconds
– Jog, Walk, Elliptical Trainer, Row or Cycle, 5 to 15 minutes

• Workout 4 – Friday

– Dumbbell Squat, 3 sets of 12 repetitions, rest 60 – 90 seconds
– Chin-Up, 3 sets of 12 reps, rest 60 – 90 seconds
– Dumbbell Chest Flye, 3 sets of 12 reps, rest 60 – 90 seconds
– Dumbbell Upright Row, 3 sets of 12 reps, rest 60 – 90 seconds
– Single-arm Dumbbell Row, 3 sets of 12 reps, rest 60 – 90 seconds
– Good Morning, 3 sets of 12 reps, rest 60 – 90 seconds
– Jog, Walk, Elliptical Trainer, Row or Cycle, 5 to 15 minutes

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