Beginner Body Building Workout

Here’s a pretty straight forward workout. Just keep the weights challenging enough to stay within 2 reps of the rep ranges. Your rest period should be 60 seconds or less. Do this workout for about 4 weeks and watch your muscle grow. If you’re still seeing good growth or your strength keeps increasing after 4 weeks feel free to push it out as long as 12 weeks. As long as there’s progress in strength or size keep going. Once progress stops or you’ve reached 12 weeks it’s time to switch things up.

Do 3 sets of 10 reps 60 seconds rest between sets for all exercises unless otherwise noted. Oh, this is probably a gym type workout. Sorry, home workout folks. Here’s one for ya if you’re feeling left out.

Day 1 Legs

Squats-
Hack Squats-
Lateral Step Ups- 3 sets of 10 + 10 reps. Stand perpendicular to one side of a bench and step up laterally on it with one leg not letting the other leg touch the bench. Leave the leg on the bench there and return the other leg to the ground. Step back up until you’ve completed 10 reps then switch sides to do the other leg. That’s why the reps read “10 + 10.” If a set of 10 is too easy hold a dumb bell up on your shoulder on the step up side.
Leg Extensions-
Romanian Dead Lifts-
Lying Leg Curls-
Single Leg Straight legged Dead Lifts- 3 sets of 10 + 10 reps. Body weight should be enough but feel free to grab a dumb bell if they’re too easy.

Day 3 Chest and Shoulders

Bench Press-
Dumb Bell Bench Press-
Incline Dumb Bell Press-
Cable Crossovers-
Military Press-
Dumb Bell Lateral Raises-
Dumb Bell Presses-
Rear Delt Fly Machine-

Day 5 Back

Pull Ups- Do 50 reps. It doesn’t matter how many sets it takes, just do 50 reps total.
T Bar Rows-
Lateral Pull Downs-
Seated Rows-
Narrow Grip Pull Downs-
Wide Grip Seated Rows-
Lower Back Machine-

Now as you can see I’ve only got the major muscle groups included. What I’d recommend that you do is work your calves and abs on Days 2 and 4 and arms on Day 6. Take Day 7 off. Most aspiring young muscle builders tend to over work their arms and neglect their calves. So that’s why it’s recommended twice a week.

Make an honest evaluation of yourself. If calves aren’t your weak point then just slide them in on either Day 2 or 4 and still hit arms at the end of the week. If you’re doing Days 1, 3, and 5 correctly then one day of arms at the end of the week will be enough and they will grow.

Here are those workouts:

Calves and Abs

Standing Calf Raise Machine-
Donkey Calf Machine-
Calf Extensions- Use a leg press machine if your gym doesn’t have a calf extension machine.
Single Leg Calf Raises- Do sets to exhaustion start with the weaker side.
Hanging Leg Lifts- Do 50 reps no matter how many sets it takes.
Crunches- Guess what? Do 50 reps no matter how many sets it takes.
Rope Crunches- Back to 3 sets of 10
Supermans- 3 sets of 20

Arms

Dips- Do 50 reps – you know the drill. Just get ‘em done.
Rope Extensions-
Diamond Push-ups- 3 sets to failure
Reverse Grip Straight Bar Tricep Extension- Grab the short straight bar and hook it up to a high pulley. Use an underhand grip and extend your arms down.
Underhand Grip Pull Ups- Again, 50 reps. Ya, it’s hard but you want huge biceps right?
Barbell Curls-
Dumb Bell Curls-
Rope Curls- Hook up a rope to a low pulley and curl away.

There you ago. Enjoy.

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