Top 5 Bodybuilding Workouts for Beginners

Bodybuilding workouts for beginners is usually a little different than for experienced folks. To start out with, you will probably lift fewer pounds and you want your body to get used to using your muscles in a weight lifting way.

We will in this article go through some exercises and tips about bodybuilding workouts for beginners and if you apply them to your daily routine, you will start to see results very soon.

The Workouts It is recommend that the bodybuilding workouts for beginners should be started out with machines and then gradually be shifted over to free weights.

-#1 - Chest Press: The chest press machine is great to start out with because you get the hang of using your chest muscles. Besides using the chest muscle with this machine, you also make use of your shoulders and triceps.

After a week or two, you should go over to the bench press and start out slow. If the bench press does not feel comfortable, then start out with the smith machine.

-#2 - Butterfly: The butterfly is another excellent exercise that should be included in the bodybuilding workouts for beginners, as it targets your chest muscles in a good way. When you feel comfortable with this exercise, you can move over to be doing chest flyers with dumbbells, either on a flat bench, an incline bench or a decline bench.

-#3 - Lats Pull Down: The lats pull down is a great exercise for your lat muscle and much of your back area. This is not only among the bodybuilding workouts for beginners, but experienced lifters also make use of it.

This routine should always be in your bodybuilding workouts for beginners, but when you feel like a variety and feel comfortable enough you can move over to the dead lift. The dead lift is a tough exercise, so get your hands on a muscle building program or contact a coach so that you know exactly how to lift it.

-#4- Shoulder Press: The shoulder press machine is among the great bodybuilding workouts for beginners. It targets your shoulders and triceps.

When you feel comfortable doing the shoulder press, you should try lifting free weights with a barbell and dumbbells and you can switch between sitting and standing.

-#5 - Leg Press: The leg press is another awesome exercise that focus on your lower body. When you feel comfortable with this exercise, you can try out the squat exercise, either with free weights or with a smith machine.

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Top 5 Day Workout Routine For Man

Lots of different suggestions are overwhelming your head and your mind. It is always the same question. What workout routine should I follow or which one should be the next after the one I am on right now? I will give you some reasons why a 6 day workout routine must be a part of your annual training schedule.
Firstly, we have to make it clear that you have to alter your workout routine after 8 to 12 weeks the most. Try to divide the year into 8 to 12 week periods and set a workout routine for each period. That doesn't mean that you should follow a different routine for each and every one of the periods I mentioned above. You can repeat a workout routine after a certain period of time.

For example, if your goal is to define your muscles, then a 4 day workout routine with 2 body parts for each workout day is fine. If you wish to build your strength even a 3 day routine will do it. At the begging of the season, as I have written in a previous article, cardio exercise must be your first priority. However, when it comes on gaining muscle volume my best suggestion for you is doing the 6 day workout routine where each body part gets its own workout day. Devoting the whole training for a single muscle part will allow maximum blood stream to it and therefore, maximum growth.

I would begin on Monday with my chest, Tuesday - Arms , Wednesday- Shoulders (Super-sets), Thursday-legs  and finally on Friday, I would work on my Back. You can do your abs training on Saturday and rest on Sunday.

Should you choose to follow this 6 day workout routine you have to keep in mind two important things: a) as you can understand this is heavy workout routine. So, don't exceed the 8 week limit in order to avoid muscle over training and b)Prior this routine, work on your strength training for a couple of months. The results will be even greater!

Here is my favorite 5 day workout routine:

Monday

Incline Bench Press 6-8 Reps, Bench Press 6-8 Reps, Incline Dumbbell Press 6-8 Reps, Peck Deck 6-8 Reps and Cable Crossovers 6-8 Reps.

Tuesday

Close Grip Bench Press 6-8 Reps, Skull Crushers 6-8 Reps, Cable Pull down 6-8 Reps, Alternate Dumbbell Curl 6-8 Reps, Barbell Curl 8-6 Reps and Concentration Curl 8-6 Reps. Perform these exercises as Super-Sets.

Wednesday

Seated Barbell Press 6 -8 Reps, Seated Dumbbell Press 6-8 Reps, Lateral Dumbbell Raise 6-8 Reps and Reverse Peck Deck 6-8 Reps,.

Thursday

Leg Extensions 6-8 Reps, Leg Curls 6-8 Reps, Squats 6-8 Reps, Leg Press 6-8 Reps and Stiff Legged Dead lift 6-8 Reps.

Friday

Lat Pull Downs 6-8 Reps, Dumbbell Row 6-8 Reps, Bent Barbell Rows 6-8 Reps, Barbell Dead lifts 6-8 Reps and Close Grip Pull down 6-8 Reps.

Saturday Abdominals.

Sunday Rest.

Keep those muscles pumping!

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The Perfect Beginner's Bodybuilding Program

It's important when you're doing any kind of bodybuilding program that you make sure it's something that will work with you and fitinto your lifestyle. Also, when just starting out, it would be ideal to first make and achieve small goals and work your way up to much larger goals. If you're aiming to grow Hulk Hogan's muscles in a few months time, then you can be pretty sure that's not gonna happen. You need to be realistic about what you can achieve and at the same time set really high attainable goals for yourself. Here's a sample program that should work well for just about anybody.

A Good Sample Bodybuilding Program For Beginners:

Monday: Chest 

Tuesday: Legs 

Wednesday: Triceps and Abs

Thursday: Shoulders

Friday: Back  and  Biceps

Bodybuilding programs that you will find useful should involve not just exercises but also your diet, stretching, motivation and other changes in your lifestyle. Building up muscles is a big achievement and like all big achievements, you're going to have to make a few sacrifices to get them. Be aware that to perfectly adapt the program, your lifestyle will be changed immensely. Not only that but your energy will increase and your overall level of health as well.

There are many bodybuilding programs to choose from. There are tape sets, workout DVD's flooding the market today, but in my opinion online bodybuilding eBooks are the way to go. Not only do they contain more information than you expect but they are also much, much cheaper. When looking for the best bodybuilding programs, your best bet would be reading up on our reviews to see which program is right for your body type.

Keep in mind that the best bodybuilding program would be one that would continuously give you the motivation to stick to your routine. You might also want to look for one that offers a 60 day money back guarantee. If they are confident in their product they will offer this. Compared to hiring a personal workout trainer, getting yourself a Bodybuilding eBook would not only teach you more about bodybuilding but would also provide you results that are a hundred times better than a personal trainer. The reason why is you will learn and stay motivates with a bodybuilding eBook as opposed to a trainer whom you look to for motivation and knowledge. Motivation and Knowledge need to come from you, not your trainer. Remember bodybuilding eBooks are programs that offer more than just a gym workout plan, it's a comprehensive guide to changing your entire life.

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Best Workout Routine to Get Big Fast

If you have been working out with weights and not making the gains that you would like or you are new to resistance training and your goal is to build size and strength fast then consider adding compound exercises into your routine. Utilizing these exercises gives you the best workout routine to get big fast.

Compound exercises are those that involve using more than one joint in the movement like the squat or deadlift. Other exercises that only involve movement on one joint are called isolation exercises. An example of this would be the barbell curl. You should be using both types in your workouts but to maximize growth be sure you are including the compound form.

Why are compound the best weight lifting exercises to build muscle mass? Simple - these movements allow you to work multiple muscle groups at once. You can also lift heavier weights vs. isolation exercises which will cause greater stimulation to more muscle fibers. This leads to growth of the muscle. Lastly they will train your muscles groups to work in synergy with each other making them more efficient.

In order to cause maximal muscle fiber stimulation during your workouts you'll want to use a combination of compound and isolation exercises. This may involve performing squats (compound) followed by leg extensions (isolation). This will assure that no muscle fiber "gets left behind."

The best workout routine to get big fast should include the following compound movements:

Chest: Bench press (any variation), Dips, Pushups

Back: Deadlift, Lat Pulldown, Bent Over Row, Chin Ups

Legs: Squats, Deadlifts, Lunges

Arms: Dips, Pushups, Chin Ups

Shoulders: Military Press (barbell & dumbbell), Arnold Press

So if building mass and size are your goals be sure to incorporate these exercises into your routine complemented with isolation movements, a sound diet and cardiovascular exercises.

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Sample Workouts for Beginner and Intermediate Body Builders

In the mass gain overview, I touched on the exercises needed for mass gain as the compound exercises involving large groups of muscle. The reasons behind this are twofold: By employing many muscle groups, more muscle is stimulated, and growth potential is maximised. Compare this to, say, a preacher curl: where only the bicep is targeted.

The second reason is that a shorter, more intense session employing large muscle groups can stimulate testosterone production, more so than a longer session focussed on smaller muscle groups.

For these reasons, an example mass gaining workout split would look something like this:

Beginners: 1 day split/full body workout involving large muscle groups:

Bench Press

Squats

Deadlifts

Dumbell Flyes

Seated Leg Press

Seated Row

That's it. 3 sets of 8 to 12 reps on these exercises at your maximum effort will certainly exhaust you. We are hitting all the large muscle groups in this split: Chest, Back and Legs.

Beginners will need at least 2 days off , possibly 3, between each routine to recover. Rest between sets is also important, at least 2 minutes, more than just catching your breath.

Intermediate to Experienced: 3 day split.

Day 1 : Chest/Shoulders/Triceps

3 circuits of:

Bench Press

Dumbell Shoulder Press

Tricep Kickbacks

3 circuits of:

Dumbell Flyes

Lat Raises

Tricep Cable Pushdown

3 circuits of:

Cable Cross

DB Front Raise

French Press

Each circuit should consist of 8-12 repetitions of each exercise in the circuit.

The exercises are grouped in circuits of threes, and you perform one complete circuit before needing to rest: we start with the bench press, then while you are doing the shoulder press, your chest is recovering, and while you are doing kickbacks, your chest and your shoulders are recovering. You can then go onto the next circuit after a minute or so - your chest will have had over 3 minutes to recover since it was last exercised. At 30 seconds per set and 1 minute's rest, you will easily get through the 27 sets shown here in under 30 minutes.

Day 2: Back, Biceps and Abs. 3 circuits of the following groups:

3 circuits of:

Deadlifts

Dumbell Curls

Hanging Leg Raise

3 circuits of:

Lat Pulldown

Twenty Ones (on the barbell)

Hanging Knee Raise

3 circuits of:

Seated Row

Barbell Curl

Crunches

In this workout, we hit the biggest and most exhausting exercises first: deadlifts and dumbbells. Deadlifts, a back exercise, tend to also work the forearms a bit, so the biceps are still pretty good after the deads and you can put in good effort on the bicep curls. The same rationale applies for the other circuits with the 2nd and third exercises not impacting on the first. This allows you to go from one to the next without a break and get through your workout faster.

Day 3: Legs, Calves and Forearms. 3 circuits again:

3 circuits of:

Squats

Calf(Toe) Raises

Forearm Curl

3 circuits of:

Leg Press

Toe Raise on the Leg Press

Reverse Forearm Curl

3 circuits of:

Hamstring/Leg Curl

Reverse Calf Raise (Smith Machine)

Palm Down Preacher Curls

Here we follow the same rationale as for Days 1 and 2: largest muscle groups first, moving straight to the smaller ones and resting at the end of the circuit. The only exercises needing explanation here are the Reverse Calf Raise and the Palm Down Preachers.

Reverse Calf involves the loaded smith bar across the trapezius, the heels on a block of wood, and the toes pointing down. By raising the toes to be level with or above the heels, this works the tibialis, or the 'front calf' muscle, one that is frequently overlooked.

By following this program, a 2 days on, one off routine provides 72 hours rest to every muscle group, and allows you to hit each muscle at least twice a week. With challenging weights, proper nutrition and rest, your body will be forced to grow !

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Best Workout Routines for Men

Exercise is one of the most effective ways to obtain physically fit bodies. There are various fitness training programs that have been designed and developed to help individuals with the proper techniques and schedules of doing their workouts. To ensure good result and maximize the effectiveness of the workout program, one should also follow a proper and strict diet that would match the kind of workouts a person is doing and the amount of energy the body needs while doing the exercises. Consume food that are high in protein and helps burning of fats faster and have lower fat content.

Choosing the best workout routine for men can be achieved by consulting professional fitness trainers and by going to the gym. Although there are various workout programs that can be done at home, if you have the necessary resources like time and money, you might as well maximize the effectiveness of obtaining the perfect body you have been dreaming by going to the gym regularly.

Gym fitness trainers can help you choose the best workout routines for men since everyone have different body structures therefore there are different types of workout routines suitable and appropriate for every person. You can also be sure of your safety since there are fitness professionals that are ready to guide and help you with the proper and effective way to do the workouts.

Here is one of the best workout routines for men that can be done when you are in a gym. This type of workout routine is very simple and easy to follow and can be done three to four times weekly depending on the available schedule of the person. To do the workout routine effectively, one should prepare properly first like doing the proper warm-ups and exercises to avoid injuries, and other joint and muscle problems.

Ideal workout preparations and warm-ups would be cardiovascular activities like treadmill jogging for five to ten minutes and then followed by some stretching exercises for the body. Remember that this workout routine is done in a gym therefore proper guidance is needed from fitness trainers if not familiar with the type of workouts and the type of equipment needed for the workout to ensure safety and avoid injuries.

Day 1 - Chest and Abdomen Trainings

* For the chest improvement, you can try the Decline Close-Grip Bench Press and Cable Chest Press.

* For the abdomen, try Abdominal Reverse Curl, Bicycle Kick, Barbell, Inclined Reverse Crunch, Standing Oblique Crunch and Swiss Ball Oblique Crunch.

Day 2 - Shoulders and Arms Trainings

* For the shoulders, try Bar Military Press, Cable Rear and Side Lateral Raise and Machine Shoulder Press.

* For the Biceps, ideal workouts would be Standing Biceps Curl and Dumbbell Biceps Curl.

* And Seated Triceps Extension for the Triceps.

Day 3 - Muscle Back Improvement

* Lat Pull Down and Cable Seated Low Row.

Day 4 - Leg Strengthening

* Machine Leg Press, Dead Lift and Machine Leg Curl.

You can try different combination of these workouts to form the best workout routine depending on the advice and recommendation of your fitness trainer that would be more appropriate and suitable for you.

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The Perfect 6 Day Beginner's Bodybuilding Program

It's important when you're doing any kind of bodybuilding program that you make sure it's something that will work with you and fitinto your lifestyle. Also, when just starting out, it would be ideal to first make and achieve small goals and work your way up to much larger goals. If you're aiming to grow Hulk Hogan's muscles in a few months time, then you can be pretty sure that's not gonna happen. You need to be realistic about what you can achieve and at the same time set really high attainable goals for yourself. Here's a sample program that should work well for just about anybody.

A Good Sample Bodybuilding Program For Beginners:

Monday:  Chest 

Tuesday:  Arms 

Wednesday: Shoulders

Thursday: Legs

Friday: Back 

Saturday:  Abs

Bodybuilding programs that you will find useful should involve not just exercises but also your diet, stretching, motivation and other changes in your lifestyle. Building up muscles is a big achievement and like all big achievements, you're going to have to make a few sacrifices to get them. Be aware that to perfectly adapt the program, your lifestyle will be changed immensely. Not only that but your energy will increase and your overall level of health as well.

There are many bodybuilding programs to choose from. There are tape sets, workout DVD's flooding the market today, but in my opinion online bodybuilding eBooks are the way to go. Not only do they contain more information than you expect but they are also much, much cheaper. When looking for the best bodybuilding programs, your best bet would be reading up on our reviews to see which program is right for your body type.

Keep in mind that the best bodybuilding program would be one that would continuously give you the motivation to stick to your routine. You might also want to look for one that offers a 60 day money back guarantee. If they are confident in their product they will offer this. Compared to hiring a personal workout trainer, getting yourself a Bodybuilding eBook would not only teach you more about bodybuilding but would also provide you results that are a hundred times better than a personal trainer. The reason why is you will learn and stay motivates with a bodybuilding eBook as opposed to a trainer whom you look to for motivation and knowledge. Motivation and Knowledge need to come from you, not your trainer. Remember bodybuilding eBooks are programs that offer more than just a gym workout plan, it's a comprehensive guide to changing your entire life.

Read More