Good routine for newbies and not so newbies!!

[mmuscle]

Hi all,

Here's a good routine for you newbies to try out. Its a simple split that is heavy on the major muscle groups. By working the major muscle groups at first you will also benefit the smaller muscle groups. You can work on isolation later when you have developed an underlining framework.

Overtraining at the start can often result in damaging joints and ligaments and in some cases in pulling muscles.

So here we go.

Frequency.
Four days a week. Two days consecutively working out, followed by two days of rest. This is then repeated.


Type of exercise.
The shoulders, back, and calves are worked out in the first split. The chest, arms and abdominal muscles are worked on the second day of the split.


Exercise - Repetitions - Sets
Shoulder Press - (8-10) - 2
Shoulder Raises - (8-10) - 2
Pulldown Bar - (8-10) - 2
Dumbbell Row - (8-10) - 2
Calve Raises - (8-10) - 2


Exercise - Repetitions - Sets
Bench Press - (8-10) - 2
Fly - (8-10) - 1
Squat - (8-10) - 2
Leg Extensions - (8-10) - 1
Leg curl - (8-10) - 1
Barbell Curl - (8-10) - 1
Triceps Extension - (8-10) - 2
Side Dips - (8-10) - 1
Abdominal Crunches - (8-10) -2

A good one to try I think for people that are finding their feet in bodybuilding.

mmuscle

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