If you are new to the sport of weight lifting then you will need to start somewhere. You can find several body building routines just about anywhere people talk about weightlifting. You need a routine that will condition your mind and your muscles to prepare for more advanced workouts if you plan on taking the sport seriously and sticking to it.
I’ve discussed in other articles that in body building for beginners it is essential that you take it slow initially to avoid injury. It is very easy for us to dive right in and try to lift more than we should be lifting. Overtraining is also a huge problem with those just starting out. You should take the first 12 weeks of weight lifting with the main goal being to condition yourself for the rest of your career.
This program is a 12 week routine and should be performed as follows:
Total Body workout Weeks 1 through 6 – complete Rad 140 for sale the following workouts two days per week for the first three weeks. Perform only one set of 15 reps for each exercise. During the last three weeks perform 2 sets of 12 reps for each exercise to increase the intensity. You can use a little more weight at this point.
Exercises for Weeks 1 through 3:
Leg press, lying leg curls, seated cable row, flat bench press, dumbbell press, dumbbell shrug, tricep pushdowns, barbell curls, back extensions, standing calf raises, barbell wrist curls, abdominal crunches.
Exercises for Weeks 4 through 6:
Same as weeks 1 through 3 but now do 2 sets of 12 reps with more weight.
Split Workout for Weeks 7 through 12:
To continue your body building routines for weeks 7 through 12 you are going to perform a split routine over three days instead of two. You can workout on Monday, Wednesday, Friday or Tues, Thursday, Saturday. As long as there is a day in between your workouts for rest.
To see the split routine outline for weeks 7 through 12 please go here now: Split Routine