25/6/2014 Beginner bodybuilding routine

BEGINNER ROUTINE I
Routine or plan of 12 weeks divided into two phases of 6 weeks, now the hard work and the change of habits must be put in.
START You. Act accordingly and you will see how you will thank us.

BASIC

TECHNIQUES PHASE I.
EXERCISES
The objective of this phase is simply to get your muscles used to the drastic change that lifting weights entails. The volume is
Ofscription low and therefore the training sessions will be short.
Moosbutts
Videos Weeks 1-3:
Complete the following training twice a week during the first week; if you feel comfortable, move on to three days.
BEGINNERS
week (recommended).

INTERMEDIATES Give a minimum of 48 hours of rest between training.

Rest as little as possible (between 30 and 45 seconds) between sets and exercises.
Routines
WEEKS
WEEK 1
MAXIMUM REP. Muscle Exercise 2-3
Series Rep. Series Rep
NUTRITION
Quadriceps/Gluteus. Press 1 15 2 15
Rules Basicas Femorals. Lying hip flexion. 1 15 2 15
Diet Calculation
Chest. Bench press 1 15 2 15
Examples
Shakes Upper back. Rowing seated on a pulley 1 15 2 15
Calories Table Shoulders. Militarypresidentseated 1 15 2 15
Calculate Your BMI
Trapezoids. Dumbbellshrugs. 1 15 2 15
AT HOME Triceps. Pulley pull-ups. 1 15 2 15
In General Standing push-ups with a bar
Biceps. 1 15 2 15
Dumbbells-Barras z.
Multiestation Lower back. Back extension. 1 15 2 15
Abdominals. Shrinking. 1 15 2 15
1000 CALORIES

STRETCH Weeks 4-6:

Complete the following workouts in order twice a week. Try to leave a day in between.
ABDOMINAL I Rest for 30 to 45 seconds between sets of the same exercise and muscle, with minimal rest between exercises of different ones.
muscle groups.
ABDOMINAL II To do fewer repetitions, you should use more weight. Nonetheless, maintain strict form. (Form along with nutrition
it is one of the keys to bodybuilding).
AEROBICS
Workout 1: Chest, back, shoulders.
LOVE TO RUN
Muscle Exercise Series Rep.
SUPPLEMENTATION
Near the bench. 3 12
WOMEN Chest.
Openings in contracting machine. 3 12
Advice Rowing seated on a pulley. 3 12
Burn Graa Lower back.
Pulldowns on a pulley. 3 12
Routines
Gluteal Militarypresence. 3 12
Shoulders.
Part Lateralraisewithdumbbells. 3 12
% Grasa
Trapezes. Dumbbellshrugs. 3 12
Emergency plan
Elábandsstactics
Training 2: Legs, arms, waist.
Cellulitis

PILATES Muscle Exercise Series Rep.

Warming Quadriceps/glutes. Press. 3 12
Routine 1
Quadriceps. Leg extensions. 3 12
Routine 2
Femoral. Lying leg flexion. 3 12
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June 25, 2014 Beginner's bodybuilding routine
OTHER SPORTS Triceps. Pulley pulls. 3 12
Exercises Biceps. Bicep curls with a Z bar. 3 12
Supplementation
Lower back. Back extension. 3 12
Marathon
Abdominals. Shrinking. 3 12
IN THE OFFICE

LOW BACK PAIN

PHASE II.
This phase covers from week 7 to 12.
YOUR BODY In this phase, you will train the whole body in three different routines. By dividing the body into thirds, you can train with greater intensity and

WeFrontal include more volume. Because of this, you will need more recovery time, so you will train each muscle once.
Westhe Dorsal week.
Rest for 45 to 60 seconds between sets of the same exercise and muscle, with minimal rest between exercises of different groups.
muscular.
Most series should be 8 to 12 repetitions. If 12 are easy for you, increase the weight; if you can't reach eight.
reduce it.

Day 1: Chest, shoulders, triceps, abs.

Muscle Exercise Series Rep.

Bench press. 3 8 to 12
Chest Inclined press. 3 8 to 12
Openings in contracting machine. 2 8 to 12
Barbell military press. 3 8 to 12
Shoulders. Lateralraisewithdumbbells. 3 8 to 12
Posteriorelevation. 2 8 to 12
Dumbbell overhead extension. 3 8 to 12
Triceps.
Pulley pulls. 3 8 to 12
Kneeraisesonaverticalbench. 3 12 to 15
Abdominals.
Shrinking. 3 12 to 15

Day 2: High back, traps, biceps, forearms.

Muscle Exercise Series Rep.

Pulley pulls. 3 8 to 12
Upper back. Barbell row in multipower. 3 8 to 12
Rowing seated on a pulley. 2 8 to 12
Trapezoids. Dumbbellshrugs. 3 12 to 15
Z-bar bicep curls 3 8 to 12
Biceps.
Arm flexion on Scott Bench. 3 8 to 12
Forearms. Wrist curl with bar. 3 8 to 12

Day 3: C i n t u r a and legs.

Muscle Exercise Series Rep.

Squatinmultipower. 3 8 to 12
Quadriceps/glutes. Legextension. 3 8 to 12
Invertedscissors. 2 8 to 12
Femoral. Lying knee flexion. 3 8 to 12.
Twins. Heel raise standing. 3 12 to 15
Lower back. Back extension. 3 12 to 15
Kneeelevationonverticalbench. 3 12 to 15
Abdominals.
Shrinking. 3 12 to 15.

This guide aims to establish the principles of serious training. The creation of good habits and a healthy lifestyle.
complete the exercises you can do at the gym.
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June 25, 2014 Beginner bodybuilding routine
Remember to consult with a specialist in sports medicine before starting any training program.
find out what your health status is.

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