After completing full body workout for beginners, we’ll divide our body in half and train first muscle groups one day, second groups another day. This time however we’ll start to use weight progression in our workout – in every set we’ll be using heavier load. It’s a 3 week routine which will prepare you for the typical bodybuilding split.
WORKOUT A (Chest, Back, Biceps, Triceps),
WORKOUT B (Legs, Shoulders, Abs, Lower Back)
Monday: WORKOUT A
Wednesday: WORKOUT B
Friday: WORKOUT A
Monday: WORKOUT B
Wednesday: WORKOUT A
Friday: WORKOUT B
- Wide Grip Pull Downs 12/10/8 (to the chest)
- 1-Arm Dumbbell Row 12/10/8
- Barbell Bench Press 12/10/8
- Incline Dumbbell Bench Press 12/10/8
- Barbell Curls 12/10/8
- Dumbbell Alternated Hammer Curls 12/10/8
- French Press 12/10/8
- Cable Press Downs 12/10/8
- Squat 12/10/8
- Lunges 12/10/8
- Military Press 12/10/8
- Side Lateral Raises 12/10/8
- Barbell Shrugs 15/12/8
- Weighted Situps 12/10/8
- Lower Back
- Back Extensions 12/10/8
Warm-up – about 10-15 mins moderate cardio – as usual. Every muscle group start with 2 light sets. First set can be done with an empty barbell – about 20 repetitions. On the second set add some light weight (about 50% of your first working set), and do about 15 reps. You don’t need to do any warm-up sets for another exercise of the same muscle group.
12/10/8 means that you have to do 3 sets. First set – 12 repetitions, add more weight and do 10 reps, add more weight again and perform last set of 8 reps.
Rest between sets – 60 seconds.
Tempo – 1 second up, pause at the top for 1 sec. trying to squeeze your muscles, 2 seconds downkeeping your muscles contracted.
Chose a weight that you won’t be able to do much more that prescribed repetitions.
Start light and week by week keep adding more weight. Each workout has to be done with slightly heavier load than the previous one. That’s the no.1 rule for muscle growth.
After 3 weeks of this workout, you can start the next step – the proper bodybuilding split.