I have been asked a number of times if I can suggest a Bodybuilding Workout for Beginners.
Also, I am noticing Forums and Social Media are getting a fair share of people asking not only for a bodybuilding workout for beginners, but a whole spectrum of advice for beginners from training to nutrition.
When you walk into a gym for the first time, it can be a rather daunting experience.
You might have been studying some bodybuilding magazines and maybe watching a few YouTube videos, and you are ready to take those skinny arms and pump them up.
Easy enough right?
I remember when I first entered a gym many moons ago, after looking around with a mixture of excitement and anxiety, I headed straight over to a barbell, loaded it with what turned out to be an embarrassingly heavy 20 kg/44lb (10kg per side) and got curling.
Next was the Bench Press – a test session with a range of other equipment followed and “Presto’ – workout done – off home for a bag of potato crisps and a litre of coke and to watch my biceps grow.
Well…I have learned a thing or two since then and am happy to pass on some information that should help you out and get you started on the right track
Bodybuilding Workout for Beginners – Plan
“If you fail to plan, you are planning to fail!” – Benjamin Franklin
Now, if you are a teenager it is important not to jump straight into some of the heavy compound movements like Barbell Back Squats due to the spine compression factor and other risk of injury.
I would also make the same recommendation to a complete beginner, regardless of age.
Rather, it is advisable to build up over four to eight weeks working on form and familiarity.
One of the first steps in achieving the results you wish for is being prepared.
Here is a checklist for you –
- Pack a gym bag (towel, drink bottle, shaker – with dry ingredients for pre and post workout shakes, change of clothing, diary).
- Have your workout pre-written
- Wear comfortable clothing allowing full flexibility (though not too loose)
- Wear comfortable and supportive shoes
- Mental Focus: get yourself ‘in the Zone’. Picture your workout – see yourself doing the exercises. Pump up your mind and a much better workout will follow.
- Know the exercises: If you are unsure, ask. Make sure you seek the right counsel though. Look up YouTube videos and ask a trainer or gym instructor – they are always happy to assist you.
The Bodybuilding Workout for Beginners
Get your blood flowing and heart rate up by doing 10 minutes on the bike prior your lifting exercises.
Warm the target muscles by performing a couple of lighter weight sets of the first exercise for each muscle.
Flat Barbell Bench Press 3 x 8 -10
Flat Bench Dumbbell Flyes 2 x 8 – 10
Seated Dumbbell Shoulder Press 3 x 8 – 10
Dumbbell Side Lateral Raise 2 x 8 – 10
Barbell Curl 3 x 8 – 10
Lying Triceps Extension (Skull-crushers) 3 x 8 – 10
Pull-ups (overhand shoulder width grip) 4 x 10 – 12
Bent-over Barbell Row 2 x 8 – 10
Dumbbell Squat 4 x 8 – 10
Dumbbell Walking Lunges 2 x 10 (5 steps each leg)
Dumbbell Romanian Dead-lift 2 x 10 – 12
Dumbbell Standing Calf Raise 2 x 10 – 12
Hanging Knee Raises 2 x 12
Bicycle Crunch 2 x 12
When to Do It and What Order
Monday: Chest, Shoulders, Abs
Wednesday: Back , Arms, Abs
If you surpass the stated reps on a particular exercise then the weight is too light – increase it on your next workout.
If you fall short of your reps (on the first set) on a certain exercise then the weight is too heavy – decrease it slightly.
Your aim is to make small increases in the weight used on each exercise each week.
Do not just go through the motions and stop at the stated rep count.
If the program says 3 sets of 8 -10 reps – this means you should just be able to squeeze out 10 reps with good form and under control. If you do less than 8, decrease the weight a little.
This is a great full body Bodybuilding Workout for Beginners.
Follow this program for 6 – 8 weeks and you will definitely be pleased with the results. You will then be primed to move on to a more demanding mass building workout to push your body to new levels.
Make sure to follow a good Nutrition Plan and allow for necessary recovery by getting proper rest.
If you have any questions or relevant information you wish to share, then please post in the comment box below or contact me directly firstname.lastname@example.org
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Train Hard, Train Well, Train Safe.
Blessings Be –
– Rich Far
Founder of Bodybuilding for Mass
Thank you for reading:
Bodybuilding Workout for Beginners.