Fat Burning Exercises & Diet Plans

 

Beginner Muscle Buidling Workout                                         Print this page

If you're just getting started with bodybuilding and want to add some quality lean muscle mass to your frame, then our beginner muscle building workout is for you.  

This beginner muscle building workout program is designed to get you acquainted with the right types of exercises that will generate the most strength and power, while also helping ensure that you're not doing too much volume in the gym that would cause you to fail to see results.  

When first starting out you need to allow your body time to adjust to the stimulus of weight training otherwise you'll quickly become over-trained and sidelined.  

Our beginner muscle building workout takes place over three days and utilizes full body workouts, which allows for one day off for recovery between each session. Make sure you focus on using proper form with each exercise you do, as getting into good habits now will be critical for success over the long-term.  

In addition, make sure you’re lifting a heavy enough weight so that you achieve muscle failure by the time you hit the last rep, but not such a heavy weight that you move out of proper form.  

Workout 1

 Exercise Sets Reps Rest
 Squats 2 8 2 minutes
 Bench Press 2 8 2 minutes
 Barbell Rows 2 8 2 minutes
 Lunges 2 10 2 minutes
 Bicep Curls 2 10 1 minute
 Tricep Extensions 2 10 1 minute
 Hanging Leg Raises 2 10 45 seconds

 

Workout 2

 Exercise Sets Reps Rest
 Deadlifts 2 8 2 minutes
 Incline Bench Press 2 8 2 minutes
 Pull-Ups 2 8 2 minutes
 Leg Press 2 10 2 minutes
 Lateral Raises 2 10 1 minute
 Front Raises 2 10 1 minute
 Exercise Ball Crunches 2 10 45 seconds

 

Workout 3

 Exercise Sets Reps Rest
 Step Ups 2 8 2 minutes
 Bench Press 2 8 2 minutes
 Horizontal Rows 2 8 2 minutes
 Shoulder Press 2 10 2 minutes
 Leg Extension 2 10 1 minute
 Leg Curls 2 10 1 minute
 Plank 2 30 second hold 45 seconds