Basic Weight Training Workout

This basic weight training workout is a good starting point for anyone who is ready to begin serious bodybuilding

This basic weight training workout is a good starting point for anyone who is ready to begin serious bodybuilding.  On the in-between days (Tuesday, Thursday, Saturday) you can do your cardio and have one day off (Sunday) for resting.  Of course, you can change the days around to whatever is more convenient for your schedule.  Just remember that it is best to alternate between weights and cardio.

Monday – Chest and Biceps


Exercise Sets Rest
Dumbbell Bench Press 3 60s
Dumbbell Fly 3 60s
Barbell Curl 3 60s
Barbell Inclined Bench Press 3 60s
Dumbbell Seated Curl 3 60s
Push Ups 3 60s
Hammer Curl 3 60s
Dumbbell Declined Fly 3 60s

Wednesday – Back, Triceps and Shoulders


Exercise Sets Rest
Seated Barbell Shoulder Press 3 60s
Pullups 3 60s
Dips 3 60s
One-armed Dumbbell Row 3 60s
Dumbbell Triceps Extension 3 60s
Barbell Bent Over Row 3 60s
Dumbbell Front Raise 3 60s
Dumbbell Lateral Raise 3 60s

Friday – Lower Body & Abs


Exercise Sets Rest
Dumbbell Lunges 3 60s
Leg Press 3 60s
Leg Extensions 3 60s
Seated Leg Curl 3 60s
Barbell Seated Calf Raise 3 60s
Abdominal Crunches 4 120s

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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