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3-MONTH BEGINNER'S
BODYBUILDING WORKOUT

GENERAL GUIDELINES FOR BEGINNERS
  • Get your doctor's clearence, particularly if you have a medical condition that could cause you problems.
  • Before you start, do a whole-body movement for about five minutes to warm up, then do some light stretching
  • Train three days a week, taking at least a day's rest between training sessions.
  • Use strict form. Learn how to do each exercise properly.
  • The first month, use a lighter weight that allows you to easily do 12 reps of each exercise for two sets. Concentrate on learning exercise form.
  • The second and third month, use a light weight as you learn the new exercises, once you can successfully complete the prescribed number of reps on a given exercise add more weight. If you can't do the suggested number of reps, you're using to much weight.
  • Rest periods between sets should be about 1-3 minutes.
  • As you become more experienced, add more weight or change exercises to work the muscle a little differently.

3-MONTH BEGINNER'S PROGRAM

First Month Workout
BODYPART    EXERCISE SETS  REPS
Quads Leg Extension 2 12
Hamstrings Lying Leg Curl 2 12
Back Front Pulldown 2 12
Chest Chest-Press Machine 2 12
Shoulders Dumbbell Lateral Raise       2 12
Biceps EZ-bar Preacher Curl 2 12
Triceps Pressdown 2 12
Calves Standing Calf Raise 2 12
Abdominals Crunch 2 12
Lower Back     Back Extension 2 12
Exercise Descriptions

Second Month Workout
BODYPART    EXERCISE SETS  REPS
Quads Leg Press 3 12,10,8
Hamstrings Lying Leg Curl 3 12,10,8
Back One-Arm Dumbbell Row 3 12,10,8
Chest Flat-Bench Dumbbell Press 3 12,10,8
Shoulders Seated Dumbbell Press       3 12,10,8
Biceps Standing Dumbbell Curl 3 12,10,8
Triceps Lying French Press 3 12,10,8
Forearms Barbell Wrist Curl 3 12
Calves Standing Calf Raise 3 12,10,8
Abdominals Crunch 3 15
Lower Back     Back Extension 3 15
Exercise Descriptions

Third Month Workout
BODYPART    EXERCISE SETS  REPS
Quads Smith-Machine Squat 4 12,10,8,6
Hamstrings Stiff-Legged Deadlift 4 12,10,8,8
Back Bent-Over Barbell Row 4 12,10,8,6
Chest Bench Press 4 12,10,8,6
Shoulders Behind the Neck Press     4 12,10,8,6
Traps Dumbbell Shrugs 4 12,10,8,8
Triceps Seated French Press 4 12,10,8,8
Biceps Standing Barbell Curl 4 12,10,8,6
Forearms Barbell Wrist Curl 4 12,10,10,8
Calves Seated Calf Raise 4 12,10,8,8
Abdominals Crunch 4 20
Lower Back     Back Extension 4 15
Exercise Descriptions



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