The Fat Blasting Full Body Beginner Workout Routine of 2017

If you are a beginning weight lifter this routine is ideal for you. DO NOT imitate routines of advanced bodybuilders! You’ll only grow LESS in MORE time! Learn all the secrets!

beginners bodybuilding program

The following training routine is typical or basic and not designed for specialized training. Other specialized routines that can be used are listed in my Reverse Pyramid Training book. Selecting a routine should best fit your experience, level of fitness, goal(s) and allotted time (weekly schedule).

If you are a beginner, the routine below is ideal for you. DO NOT imitate routines of advanced bodybuilders!

– Training Frequency: 3 days

– Training Days: Monday, Wednesday, Friday

– Routine Duration: 3 to 6 months

– Sets Per Exercise: 2 to 3 sets

– Rest Between Sets: Up to 2 minutes

Approximate “lean tissue” gain in 6 months: 12 to 18 pounds

For fat loss & muscle maintenance: Perform your cardiovascular exercise after weight training for 20 minutes.

For muscle gain only: Abstain from performing any cardiovascular exercise.

FULL-BODY ROUTINE

1. Crunches – 3 Sets, 12-15 Reps

2. Barbell Bench Press – 2 Sets, 8-12 Reps

3. Dumbbell Flyes – 2 Sets, 8-12 Reps

4. Wide Grip Lateral Pulldown – 2 Set, 8-12 Reps

5. Seated Cable Row – 2 Sets, 8-12 Reps

6. Dumbbell Shoulder Press – 3 Sets, 8-12 Reps

7. Barbell Curl – 3 Sets, 8-12 Reps

8. Triceps Pushdown – 3 Sets, 8-12 Reps

9. Barbell Full Squat – 2 Sets, 8-12 Reps

10. Leg Extension – 2 Sets, 8-12 Reps

11. Lying Leg Curl – 2 Sets, 12-15 Reps

12. Standing Calf Raise – 3 Sets, 12-15 Reps

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