FREE Bodybuilding Workout Program
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Bodybuilding Basics for Beginners
If you are thinking of starting to train with weights for the first time then you need to seriously consider a few points before you start bodybuilding. We will briefly examine a few of these points with the first and most important advice anyone can give you when starting to train with weights for the first time and that is to reduce the weight you select.
Reaching the point of failure should not be considered when selecting any weight you lift or pull for the first 3 months. The form or technique you use to lift a weight is vitally important and every rep listed in the routine below should take you 4 or 5 seconds to complete using correct form with a weight that is not too heavy.
All the sets will be done for 8 to 12 reps, resting a minimum of 30 seconds between sets and a maximum of 90 seconds before moving onto the next set. Form is more important than the weight you lift so when starting always make sure that you know exactly how to perform the movement correctly.
When starting out weight training for the first time you should only train three times a week. You will be training your whole body every time you train with a least a day rest before the next workout. You will be using compound movements which can also be done with machines as indicated.
When starting out there is nothing wrong only working with machines but your objective should be to slowly learn how to do the movement correctly using a free weight, which science has conclusively proven to get better results in the long term.
Squats/Leg Press 3 X 8-12 reps
Leg Extension 3 X 8-12 reps
Leg curls/D/B lunges 3 X 8-12 reps
Machine Press/Military Press 3 X 8-12 reps
Lat Pull-downs/Deadlift 3 X 8-12 reps
Pec deck/Bench-press 3 X 8-12 reps
Triceps Push-down/Triceps ext 3 X 8-12 reps
Machine curls/Barbell curls 3 X 8-12 reps
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