Beginners Workout Routine

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         Every top bodybuilder and Mr. Olympia had to start somewhere, they were not born with the fantastic physiques that you see on competition stages and in magazines. Like every beginner they started off with a basic workout routine that worked towards building overall body mass. Also creating a bodybuilding routine that works for you will give you many great benefits like increasing your strength level, adding mass to you physique, reducing your risk of injury, raising your metabolic rate and preventing fat gains from taking place.


           Your first objective as a beginner is to build a solid foundation. To build a solid foundation a beginners workout routine should be built around compound exercises. A compound exercise is a multi joint movement which uses a number of assisting muscle groups. Isolation exercises play a vital part in bodybuilding but the major muscle builders are the big compound exercises such as:- Bench Press, Dips, Rows, Chins, Squats, Deadlifts and Leg Presses.
             
           During the first couple of training sessions, you'll want to go pretty light just to get a feel for how to do the movement correctly. After you feel comfortable with the form, begin adding weight.

           Even an experienced lifter should always do his first set as a warm-up with practically no weight to flush to target muscle and connective tissue with blood. On the second set, add a couple of small plates and do the exercise again. Was it still easy? If so, and assuming you used good form, add more weight. If you struggled to reach 12 repetitions, add just a little bit of weight. (Adding weight on successive sets is called pyramid training and is one of the safest ways to train.)

           Continue adding weight until it becomes tough to complete 8-12 reps. Your goal is to train in the range where you reach muscular failure at 8-12 reps. Once you find a challenging weight, stick with it. So you'll become stronger and be able to increase the number of reps. Once you can do 12, it's time to increase your training poundage by about 10%. At this heavier weight, you won't be able to do 12 reps, but with time you'll once again be able to. Keep working in this fashion.

         The principle behind this type of training is known as overload. It states that for improvements to occur, you must impose a demand on your muscles greater than what they're accustomed to (for bodybuilding purposes, about two-thirds of your maximal strength). Your muscles compensate for this strain on the cellular level by adding protein to grow thicker and stronger. At that point, the same load is no longer sufficient to induce further changes, more load must be added. That is, you must progressively add training stimulus to make continued improvements.

          Keep track of your training poundage by recording your weights, sets and reps in a training log alongside a list of your exercises.

          Some bodybuilders swing and heave, cheating for the sake of pushing heavier weights. Remember, the name of the game here is not weightlifting, but rather bodybuilding, so always make form your top priority.


          The best workout routine for beginners is to separate upper and lower body workouts, so below is what i consider to be a good overall body workout routine for beginners.

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Day 1: Legs

•    Squats: 4 sets - 1 warm-up set of 20 reps, 3 sets of 8-12 reps

•    Leg press: 3 sets of 8-12 reps

•    Double leg extension: 3 sets of 8-12 reps

•    Romanian deadlifts: 3 sets of 8-12 reps

•    Seated leg curl: 3 sets of 8-12 reps

•    Seated Calf raise: 3 sets of 10-12 reps

•    Lounge: 3 sets of 8-12 reps

•    Standing Calf raise:3 sets 8-12 reps



Day 2: Chest/Back/Abs

•    Flat bench: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-12 reps

•    Incline bench: 3 sets of 8-12 reps

•    Flyes: 3 sets of 8-12 reps

•    Straight Arm Dumbell Pull over: 3 sets of 8-12 reps

•    Bent Over Barbell Row: 3 sets of 8-12 reps

•    Seated Cable row: 3 sets of 8-12 reps

•    Wide-grip pullup: 3 sets of 8-12 reps

•    Hyperextension: 3 sets of 8-12 reps

•    Decline Crunch: 4 sets -  1 warm-up set of 20 reps, 3 sets of 15 reps

•    Hanging Knee Raise to The Side -  3 sets of 15 reps

•    Cable Seated Crunch: 3 sets of 15 reps



Day 3: Shoulders/Traps

•    Standing Barbell press: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps

•    Dumbbell lateral raise: 3 sets of 8-10 reps

•    Dumbbell front raise: 3 sets of 8-10 reps

•    Barbell Rear DeltRow: 3 sets of 8-10 reps

•    Upright row: 3 sets of 8-10 reps

•    Barbell Shrug: 3 sets of 8-10 reps

•    Arnold Dumbbell Press: 3 sets of 8-10 reps



Day 4: Biceps/Triceps

•    Preacher curl with dumbbell: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps

•    Standing dumbbell hammer curl: 3 sets of 8-10 reps

•    Incline dumbbell curl: 3 sets of 8-10 reps

•    Dumbbell One Arm Triceps Extension: 3 sets of 8-10 reps

•    Rope extension: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps

•    Dips with weight: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps

 
 Day 5: Off , then repeat routine.

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                                                                                         Ray from Toronto