Masher59
MuscleChemistry Registered Member
[h=1]3 DAY MUSCLE BUILDING WORKOUT FOR BEGINNERS[/h]
[h=2]Are you new to weight training? If so this workout will be ideal for you..[/h]
As a beginner one of the most important things to concentrate on in your workouts is your form and technique and not to concentrate to much on how much weight is on the bar. You should keep the weight at a level that is comfortable for you for the first 8-10 weeks, until your muscles get used to lifting.
This workout is ideal for those who are new to the gym and it can be done on the days suit you best. However the ideal routine set up would be:
Day 1: Monday - Chest/Triceps
Day 2: Wednesday - Back/Biceps
Day 3: Friday - Legs/Shoulders
This set up would give you a day to recover in between each workout.
If you need help with your diet try Metabolic Cooking by Karine Losier & Dave Ruel. Metabolic Cooking is an ebook with over 250 fat burning recipes designed to maximise your fat loss results.
[h=2]DAY 1: CHEST AND TRICEPS[/h][h=2]
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[h=2]WORKOUT NOTES:[/h]As with all exercise plans, you should warm up before you start any exercise plan and be sure to take care and use proper form maintaining a good posture throughout each exercise. Use a weight or resistance that is suitable for your own capabilities.
You should always be sure to cover all your major muscle groups in your workouts in order to maintain a balanced program. Make sure you put equal efforts into each workout and be sure not to skip any body parts so you can maintain even muscular growth throughout your body.
These guidelines are here to help you and will help you get more from your workouts and reduce the risk of any injuries. Take care and all the best with your future fitness goals.
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[h=2]Are you new to weight training? If so this workout will be ideal for you..[/h]
As a beginner one of the most important things to concentrate on in your workouts is your form and technique and not to concentrate to much on how much weight is on the bar. You should keep the weight at a level that is comfortable for you for the first 8-10 weeks, until your muscles get used to lifting.
This workout is ideal for those who are new to the gym and it can be done on the days suit you best. However the ideal routine set up would be:
Day 1: Monday - Chest/Triceps
Day 2: Wednesday - Back/Biceps
Day 3: Friday - Legs/Shoulders
This set up would give you a day to recover in between each workout.
If you need help with your diet try Metabolic Cooking by Karine Losier & Dave Ruel. Metabolic Cooking is an ebook with over 250 fat burning recipes designed to maximise your fat loss results.
- Day 1
- Day 2
- Day 3
[h=2]DAY 1: CHEST AND TRICEPS[/h][h=2]
1
DUMBBELL BENCH PRESS[/h]SETS
4
4
REPS
10
10
REST
1.0
1.0
[h=2]
2
BARBELL INCLINE BENCH PRESS[/h]SETS
3
3
REPS
10
10
REST
1.0
1.0
[h=2]
3
DIPS - TRICEP VERSION[/h]SETS
3
3
REPS
10
10
REST
1.0
1.0
[h=2]
4
LYING TRICEP PRESS[/h]SETS
3
3
REPS
10
10
REST
1.0
1.0
[h=2]
5
BENT KNEE HIP RAISE[/h]SETS
3
3
REPS
15
15
REST
1.0
1.0
[h=2]
6
CRUNCH WITH LEGS ON EXERCISE BALL[/h]SETS
3
3
REPS
15
15
REST
1.0
1.0
[h=2]WORKOUT NOTES:[/h]As with all exercise plans, you should warm up before you start any exercise plan and be sure to take care and use proper form maintaining a good posture throughout each exercise. Use a weight or resistance that is suitable for your own capabilities.
You should always be sure to cover all your major muscle groups in your workouts in order to maintain a balanced program. Make sure you put equal efforts into each workout and be sure not to skip any body parts so you can maintain even muscular growth throughout your body.
These guidelines are here to help you and will help you get more from your workouts and reduce the risk of any injuries. Take care and all the best with your future fitness goals.
