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BEST BEGINNER'S STRENGTH TRAINING.

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Every successful bodybuilder or a physique athlete was once a beginner with little to no knowledge about bodybuilding. But with their dedication and hard work they stood up to be different from the rest and now they are a huge motivation to each and every one in this industry. With that being said today I will show some basic beginner's workout plan to help those new comers who will someday represent the Bodybuilding Industry.


Before starting we need to have a summary about the course duration, course time, equipments needed, etc.

WORKOUT SUMMARY:


1. Main Goal:                                           To Build Muscles.

2. Workout Type:                                     Split.

3. Training Level:                                    Beginner.

4. Duration:                                             6 weeks.

5. Days Per Week:                                   4 days.

6. Time:                                                   45 minutes.

7. Equipment:                                         Barbell, Body-weight, Cables, Dumbbell, Machines.


Now, let's start with our exercise chart.

WORKOUT 1:

1. Body-weight Squats.

Targets the Quadriceps Muscle.
SET: 4 Set of 15 repetitions each.

2. Leg Extensions.                                                                                                                     
Targets the Quadriceps Muscle.
SET: 4 Set of 12 Repetitions.

3. Leg Curls.                                                                                                                             
Targets the Hamstrings Muscle
SET: 3 Set of 12 Repetitions.


4. Standing Calf Raises.                                                                                                                         
Targets the Calf Muscles.
SET: 4 Set of 20 Repetitions.

5. Bench Press.                                                                                                                              

Incline Bench Press targets on the Pectoralis Major.
As a beginner Incline Bench Press is enough , no need of flat or decline Bench Press.

SET: 3 Sets of 12 Repetitions.

6. Pec Dec Flyes.                                                                                                                           

Targets the Upper Pectoralis and Lower Pectoralis Simultaneously.

SET: 3 Set of 12 Repetitions.

7. Tricep Pushdown.                                                                                                                  



Targets the long head of the triceps mainly.

SET: 3 Set of 12 Repetitions.


WORKOUT 2:     
                                                                                                                             

 1. Overhead Press                                                                                       

                                                               
Targets the Anterior Deltoid and the Lateral Deltoid.
SET: 3 Set of 12 Repetitions.

2. Upright Rows.                                                                                                                          

Targets the overall trapezius muscle.
SET: 3 Set of 15 Repetitions.

3. Lateral Raises.                                                                                                                         

Targets the Lateral Deltoid Mainly.
SET: 3 Set of 12 Repetitions.

4. Pulldowns.                                                                                                                               

Targets the Rhomboids and Latissimus Dorsi.
SET: 3 Set of 10 Repetitions.

5. Pullovers.                                                                                                                                 

                     Targets mainly Teres Major and Latissimus Dorsi.

    SET: 3 Set of 10 Repetitions.


6. Cable Rows.                                                                                                                            
Targets mainly Teres Major and Infraspinatus.
SET: 3 Set of 10 Repetitions.

7. Concentration Curls.                                                                                                              

Targets mainly the peak of the Biceps.
SET: 3 Set of 10 Repetitions.

8. Crunches.                                                                                                                                
Targets the Abdomen, helpful in reducing belly fat.
SET: 3 Set of 12 Repetitions.

All the above workouts are mentioned without the weight range. One have to choose according his/her strength.

Perform these exercises 4 times a week for atleast 2 months in order to view noticable changes in the body.


                                                                                                                   




       

  
           

                                                                                                                  






Comments

  1. Somenath FouzdarApril 30, 2021 at 2:18 PM

    Described in a very simple manner. Useful for everyone who want to be in shape.thanks to blogger for such a wonderful information. Looking for more information regarding the same topic. Go ahead.best wishes

    ReplyDelete
  2. Abhinaba GuptaApril 30, 2021 at 4:07 PM

    This is the best one so far....

    ReplyDelete
  3. UnknownApril 30, 2021 at 6:39 PM

    Explained in a very simple way.

    ReplyDelete

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