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Body Building Workouts

Free Weightlifting Program Sample Number One

Introduction:
Below you will find a basic training program designed to help a beginner achieve a solid foundation. This will give a beginner a good start towards their journey in meeting their goals and expectations.  Protein Shakes are something to consider to add those grams of protein necessary to build muscle and replenish your body's stores but without the need to digest 12 steaks.

Nutrition:  If you are looking to start out right, read the article Eat to Get Big for a sample meal plan.

 

Do you want this sample routine for a print-out later?  Click on the button below and get the guide.

Download the Beginner Workout ProgramYou need Adobe Acrobat Reader 3.0 (or greater) to read this file.  It's FREE.  If you do not have it... Download it by clicking here

Looking for a supplement guide to go along with this route?  Get the supplement guide now...

Bodybuilding Forum:  More workouts and ideas in the bodybuilding forum.  Have questions about an exercise or modification to the below?  Go to the forum!

Monday
 
(10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Upper Abs Crunches 3 sets 10-20 reps
       
Chest Bench Press 1 set 12-15 reps
  Bench Press 3 sets 10-12 reps
  Incline Press 3 sets 10-12 reps
  Machine Flys 3 sets 10-12 reps
       
Triceps Triceps Pushdowns 3 sets 10-12 reps
  Dips 3 sets 8-10 reps
 
Tuesday (10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Lower Abs Leg Raises 3 sets 10-20 reps
       
Back Cable Rows 1 set 12-15 reps
  Cable Rows 3 sets 10-12 reps
  Lat Pull Downs (front) 3 sets 10-12 reps
  T-Bar Rows 3 sets 10-12 reps
       
Biceps Barbell Curls 1 sets 10-12 reps
  Barbell Curls 3 sets 8-10 reps
       
Wednesday Day Off
Thursday (10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Upper Abs Crunches 3 sets 10-20 reps
       
Quads/Hams Squats 1 set 12-15 reps
  Squats 3 sets 10-12 reps
  Leg Press 3 sets 10-12 reps
  Leg Extension 3 sets 10-12 reps
  Leg Curls 3 sets 10-12 reps
       
Friday (10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Lower Abs Leg Raises 3 sets 10-20 reps
       
Shoulders Military Shoulder Press (to front) 1 set 12-15 reps
  Military Shoulder Press  (to front) 3 sets 10-12 reps
  Barbell Upright Rows 3 sets 10-12 reps
  Side Dumbbell Lateral Raises 3 sets 10-12 reps
       
Calves Standing Calf Raises 1 set 12-15 reps
  Seated Calf Raises 3 sets 10-12 reps
       
Saturday Day Off
Sunday Day Off

Supplements 101 - Bodybuilding and Sports Supplements for less

 

 

The Beginner's Guide to Fitness And BodybuildingFor Programs like these and many more tips, tricks and information on beginning bodybuilding, take a look at the Beginner's Guide to Fitness and Bodybuilding


 

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