Skip to main content

BEST BEGINNER'S STRENGTH TRAINING.

Image
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

Post a Comment

If you have any doubts, let me know

Popular

BACK WORKOUT AT HOME WITHOUT ANY EQUIPMENTS.

  In this world people are usually habituated to talk behind your back and that's why it is very important for you to build a monstrous back so that nobody dares to talk behind your back. In order to build that monstrous compound wide muscle, first we need to know about our back muscles. Our back muscles are a compound muscle group meaning it has five muscle groups working together. These muscle groups are: 1. T rapezius. 2. L atissimus  dorsi. 3. R homboid  major and minor.      4. L evator scapulae. So, in order to build a monstrous back we need to focus and train each of these muscle groups simultaneously. First, we will start with our Trapezius muscle. There are many different bodyweight workouts to perform but the most effective are Hand Walk and Side Plank . 1. Hand Walk -  This workout mainly focuses on the Traps and the Front Deltoids making it the most effective bodyweight workout for Traps. To start, first stand with your feet close, then...
3 comments
Read more

CHEST WORKOUT AT HOME WITHOUT ANY EQUIPMENTS.

  Chest is something which makes a man looks more aesthetic. Having a big and shredded chest will attract all the Senoritas you have ever wished for. But building a proper and attractive chest without any equipments is difficult and that's why today I am going to mention some of the craziest chest workouts which you can perform at home without any equipments and believe me it will surely attract your lovely Senorita towards you.  So, let's get started!! First of all we need to understand the anatomy of our chest. Our chest is primarily consists of two muscle groups - Pectoralis Major and Pectoralis Minor. Together they form  compound muscle group. As these muscles are a compound muscle group that's why you can train these muscles simultaneously. Engaging one muscle group will automatically work on other muscle groups. So, the First exercise we are going to perform is: 1. Burpees : This is a cardiovascular workout basically used for anaerobic movements. This is a push-up ...
3 comments
Read more

TOP 5 BEST EXERCISES FOR EXPLOSIVE BICEPS.

Biceps are one of the most demanded part in our body which everyone wants to grow big and explosive so that they look more stronger and more handsome than others. Today I will tell you about 5 most useful bicep workout which will surely add an impression to your arms. 1 . Incline Bench Dumbbell Curl. This is one of the most effective workout I am personally doing from 4 years and receiving amazing results. The main focus of these workout is to concentrate on the peak muscle or the Bicep Brachii (Short Head). This is a concentric movement workout which helps to squeeze the short head thereby increasing breaking down most of the muscle fibers. SET: 3 sets of 15,12 and 10 repetitions. 2. Hammer Curl.                                                                                    ...
5 comments
Read more