Beginning Bodybuilding Workout Routine

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Body Building Workouts

Free Weightlifting Program Sample Number One

Introduction:
Below you will find a basic training program designed to help a beginner achieve a solid foundation. This will give a beginner a good start towards their journey in meeting their goals and expectations. Protein Shakes are something to consider to add those grams of protein necessary to build muscle and replenish your body's stores but without the need to digest 12 steaks.

Nutrition: If you are looking to start out right, read the article Eat to Get Big for a sample meal plan.

Do you want this sample routine for a print-out later? Click on the button below and get the guide.

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Looking for a supplement guide to go along with this route? Get the supplement guide now...

Bodybuilding Forum: More workouts and ideas in the bodybuilding forum. Have questions about an exercise or modification to the below? Go to the forum!

Monday	(10-15 minutes of some type of cardio before workout)
Body Part	Exercise	Sets	Reps
Upper Abs	Crunches	3 sets	10-20 reps

Chest	Bench Press	1 set	12-15 reps
	Bench Press	3 sets	10-12 reps
	Incline Press	3 sets	10-12 reps
	Machine Flys	3 sets	10-12 reps

Triceps	Triceps Pushdowns	3 sets	10-12 reps
	Dips	3 sets	8-10 reps

Tuesday	(10-15 minutes of some type of cardio before workout)
Body Part	Exercise	Sets	Reps
Lower Abs	Leg Raises	3 sets	10-20 reps

Back	Cable Rows	1 set	12-15 reps
	Cable Rows	3 sets	10-12 reps
	Lat Pull Downs (front)	3 sets	10-12 reps
	T-Bar Rows	3 sets	10-12 reps

Biceps	Barbell Curls	1 sets	10-12 reps
	Barbell Curls	3 sets	8-10 reps

Wednesday	Day Off
Thursday	(10-15 minutes of some type of cardio before workout)
Body Part	Exercise	Sets	Reps
Upper Abs	Crunches	3 sets	10-20 reps

Quads/Hams	Squats	1 set	12-15 reps
	Squats	3 sets	10-12 reps
	Leg Press	3 sets	10-12 reps
	Leg Extension	3 sets	10-12 reps
	Leg Curls	3 sets	10-12 reps

Friday	(10-15 minutes of some type of cardio before workout)
Body Part	Exercise	Sets	Reps
Lower Abs	Leg Raises	3 sets	10-20 reps

Shoulders	Military Shoulder Press (to front)	1 set	12-15 reps
	Military Shoulder Press (to front)	3 sets	10-12 reps
	Barbell Upright Rows	3 sets	10-12 reps
	Side Dumbbell Lateral Raises	3 sets	10-12 reps

Calves	Standing Calf Raises	1 set	12-15 reps
	Seated Calf Raises	3 sets	10-12 reps

Saturday	Day Off
Sunday	Day Off

Supplements 101 - Bodybuilding and Sports Supplements for less

For Programs like these and many more tips, tricks and information on beginning bodybuilding, take a look at the Beginner's Guide to Fitness and Bodybuilding

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