Workout Example For Bodybuilding Beginners

Here is the workout example for the Full Body Workout that we discuss in a previous article. This workout is for the beginners. Stay fit!

Stage 1

Monday – Training 1
Tuesday – Training 1

You can change the listed days.

Workout Example – 2 sets of 10 reps

Squat
Pushing the bench
Straighten the legs straight
Ramat beam
Military press
Skullcrusher
Curls with dumbbells
Lifting legs from sitting
Crunches

workout example

Stage 2

Monday – Workout 1
Wednesday – Workout 2
Friday – Practice 3

Training days can be changed

Workout example 1 – 3 sets of 10 reps &  abs 3 sets 10-25 reps

Squat
Pushing the bench
Straighten the legs straight
Ramat beam
Military press
Skullcrusher
Curls with dumbbells
Lifting legs from sitting
Crunches

Workout example 2 - 2-3 sets of 10 reps

Straighten the legs straight
Foot Press
Waving with dumbbells
Tractions
Waving the dumbbell bent
Reverse pushups
Hammer curls
Dumbbell shrug
Leaning sideways with dumbbell

Workout example 3 – 3 sets of 10 reps & Plank’s 3 x 60 seconds

Squat
Inclined pushing the  dumbbell
Hamstring Curls
Ramat with dumbbell with arm support
Press Arnold style of sitting
The cable triceps extensions
Curls with dumbbells
Raising the legs from seat
Plank

Dave_Goodin-002

Stage 3

Monday – Workout 1
Tuesday – Practice 2
Thursday – Practice 3
Friday – Practice 4

The training days can be modified.

Workout Example 1

Squats – 3 * 10
Extensions quadriceps – 3 * 10
Hamstring Curls – 3 x 10
Raising the legs of seat – 3 * 15
Added weight of decline crunches – 3 * 15-25
Shrug the bar – 3 * 10

Workout Example 2 – 3 sets of 10 reps & pullups until you can’t

Pushing the bench horizontally
Ramat with dumbbell with arm support
Military press
Pushups reverse or cable extensions
Tractions
Curl the Z bar

Workout Example 3

Straighten the legs – 3 sets x 10 reps
Squats – 2 x 15
Leg press – 3 * 15
Raising the legs of seat – 3 x 15
Plank – 3 x 60 seconds
Dumbbell shrug – 3 x 10

Workout Example 4 – 3 sets of 10 reps & pullups until you can’t

Pushed the incline dumbbell
Ramat with bent bar
Press Arnold style of sitting
Pushed the narrow outlet
Tractions
Dumbbell curls from sitting

workout example