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beginner bodybuilding workout


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Posted by Dewey

I don't know how experienced you guys are but I'm interested in beginning bodybuilding or weight training. Our college gym has some pretty good lifting equipment. Do you have any advice on how I should begin training Or any websites that I should check out?

Re: beginner bodybuilding workout

Posted by snow

Hi Dewey. I have some good, sound, simple advice that I think most would agree with.
If you are just starting out weight training:

Day 1: Squats (2 hard work sets), lying leg (hamstring) curls (2 sets)
Day 2: Rest
Day 3: Rest
Day 4: Deadlifts (2 work sets), chin-ups (2 sets), standing barbell curls (2 sets)
Day 5: Rest
Day 6: Bench Press (3 work sets), dips on parallel bars (2 sets), tricep pushdowns (1 or 2 sets), mililitary presses (2 sets)
Day 7: Rest

Also, very important, be sure to do ab work twice a week, as your abs aid in all the strong lifts (deadlifts, squats), but do them AFTER your other lifts. Don't waste time with calves, unless you really want to do a set or two.
Eat a good balance of carbs, protein, and fat within 1/2 hour of working out, or you won't see as good results.

This is it. If I could go back and do it all over again, I would start out like this, and keep going this way >for a year or two. Trust me, this is a great workout for you. Don't try to imitate what others do, as there are a lot of people who have no idea what they are doing. I only work a body part every 9-10 days, and only 1 or sometimes two sets for an excersise.
Stay within 8-10 reps per excersise, and don't waste time in the gym.
contact me if you have any more questions, or if someone disagrees with my routine.


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