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A Beginner Workout Routine To Build Muscle
This outline for a workout routine to build muscle has been
devised for people just starting out in weight-training. It is
simplistic in it's approach, which is also why it is very
effective for building muscle mass.
The key to proper weight training is to establish a good
foundation in which to build upon, much like building a solid
foundation for a house. If you cut corners and build a weak
foundation for a house, as time goes on, the house will become
weaker and less sturdy. Same thing with weight training.
Keep it simple. It is so much easier to focus effectively on a
few tasks (exercises) than to spread yourself thin on many
different ones.
This has been devised to follow for approximately 4-6 months,
which at that time you can revise and edit the program to
include other exercises and other approaches that a more
intermediate weight lifter can use. But remember this, the more
you know does not necessarily mean better results when it comes
to trying to build muscle.
I have met very learned weight trainers who have been doing this
for years but physically appear as though they don't put into
action what they have "learned." It's not so much "what you
know" as it is how you "put into action" what you do know.
Keep your routine simple, follow the suggested exercises (most
have descriptive sheets that show you how to do a specific
exercise) for approximately 6 months, and i guarantee you will
start to build more muscle as a result.
Step 1. From the following muscle groups, pick two that you will
be working out on day 1 of weight training.
Chest Back Shoulders Legs Biceps Triceps
Day 1 _________ and __________
Then for day 2, pick two different muscle groups.
Day 2 _________ and __________
Finally, day 3 will include the last two muscle groups.
Day 3 _________ and ___________
Here is your three day weight training routine. Monday,
Wednesday, Friday is good or maybe Tuesday, Thursday, and
Saturday. The key is to give yourself a day in between weight
training sessions so that you may include a cardiovascular
session on your non-weight training days. Your week may look
like this:
Monday: back & chest Tueday: cardio Wednesday: legs & shoulders
Thursday : cardio Friday: biceps & triceps Saturday & sunday ff
Step 2. Depending on which muscle groups you are training, pick
2-3 exercises for each muscle group from among the following
list.
Chest
Flat bench press with bar Flat bench press with dumbbells
Incline bench press with bar Incline bench press with dumbbells
Dips
Back
Dumbbell one arm lat row Cable lat pulldown to front Seated back
row on machine Deadlifts Bent over back rows Lower back
extension Chin-ups (Pull-ups) Shrugs for Traps (Dumbbells or
barbell)
Shoulders
Seated military press with bar Seated dumbbell shoulder presses
dumbbell side lateral raises Bent-over dumbbell raises Front
dumbbell raises
Legs
Squats Leg press Leg curls Leg extension Stiff-leg deadlifts
Lunges
Calf-raises/presses
Biceps
Alternate dumbbell curls Straight bar curls Cable curls Hammer
curls (forearms and biceps) Ez curl bar curls
Triceps
Triceps extension (lying down) (Skullcrushers) Close-grip bench
press Cable triceps pushdowns Dumbbell kickbacks
Abdominals
Lying crunches Leg raises Cable crunches Stability ball crunches
Crunches on incline bench
Now plug each exercise into the appropriate spot on the next
page to give you the whole week's routine. As a beginner, you
only need to do 2-3 exercises per muscle group, but do them
well, with intensity.
Doing two exercises with intensity and focus is better than
doing 3-4 with little or no intensity. Feel free to change the
grouping of exercises every 2nd or 3rd week or you can stay with
the same routine for the entire 4-6 months. It's up to you.
Monday: muscle groups ______________ & _____________
1st muscle group___ 1st exercise____________ x 3 sets 2nd
exercise____________x 3 sets 3rd exercise (if
applicable)____________x 3 sets
2nd muscle group______ 1st exercise____________x 3 sets 2nd
exercise____________x 3 sets 3rd exercise (if
applicable)____________x 3 sets
*include 2 sets of 2 abdominal exercises
Wednesday: muscle groups ____________ & _____________
1st muscle group ________
1st exercise ________________x 3 sets 2nd
exercise_______________x 3 sets 3rd exercise (if
applicable)____________x 3 sets
2nd muscle group _________
1st exercise ______________ x 3 sets 2nd exercise
_______________ x 3 sets 3rd exercise (if
applicable)____________x 3 sets
Friday: muscle groups ________________ & _________________ 1st
muscle group __________ 1st exercise ______________ x 3 sets 2nd
exercise ______________ x 3 sets 3rd exercise (if
applicable)____________x 3 sets
2nd muscle group __________ 1st exercise _______________ x 3
sets 2nd exercise _______________ x 3 sets 3rd exercise (if
applicable)____________x 3 sets
Include 2 sets of 2 abdominal exercises You will be doing 3
weight training workouts per week.
You will be doing two muscle groups per workout (ex. Biceps &
triceps). You will be doing two to three exercises per muscle
group. (ex. Flat bench w/ bar, incline bench w/ dumbbells)
You will be doing 3 sets per exercise.
1st set-10 reps (warm-up) 2nd set-8 reps (weight acclimation)
3rd set-6 reps (heavy set)
On each set, try to progressively add a little more weight each
time.
Keep records of your weight lifts so you can try to outdo
(progress) each and every workout! You can do abdominals twice a
week, spaced apart a few days.
This beginner's workout routine to build muscle will soon have
you blasting past others in the gym.
About the author:
For a more in-depth and powerful weight training, cardio, and
nutrition program, check out the proven "Simple Steps To Get
Huge And Shredded" program from trainer and bodybuilder Shawn
Lebrun
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