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Beginners Bodybuilding Workout 1


Try this sample workout for 4 weeks in the gym.

It focuses on all over body development which

is perfect for a beginner, when you become more advanced the workout will be split up into body parts called split system training

Do this workout 3 - 4 times a week, no more.


View the explanation of exercises for each BODY PART if you don’t understand some of the exercises.


Before you begin remember to breath in as you force the weight and breath out as you return the weight.


Also as a beginner it is not recommended to use heavy weights so listed beside each body part is a recommended weights to use. 


Begin : 5 minute warm up on the treadmill or an exercise machine of your choice.


Chest : 3 sets of 10 reps bench press.

Lie back on a sturdy bench, hold the barbell above your chest, hand shoulder width apart or more, slowly lower it until its reaches just above your chest, don’t rest it on your chest, push it back up to the beginning again, repeat.

Weight on barbell = 10kgs – 25 kgs


Back : 3 sets of 10 reps bent over barbell row.

Important keep the weight light and keep your back straight, this means do not round it in anyway.

Pick up the weight and position yourself so that you are bent over at the waist and your knees are slightly bent and your head is up.

Pull the weight up towards you chest, slowly return it to the start position, repeat.

Weight on barbell = 15kgs – 25 kgs


Biceps : 3 sets of 10 reps Barbell curl.

Hold the barbell at waist level, curl it to your chest, slowly return it to the start position, repeat.

Weight on barbell = 5kgs – 10 kgs


Shoulders : 3 sets of 10 reps Standing barbell overhead press.

Hold the barbell with hands at shoulder level or more, hold it in front of your chest, press it over your head, slowly return it to the top of your chest, repeat.

Weight on barbell = 5kgs – 15 kgs


Legs : 3 sets of 10 reps Squat.

Hold the barbell on your shoulders across your neck, important to remember not to rest it directly on your neck but a little lower down on that fleshy area called your trapezium just below the neck at the top of your back.

Stand with legs shoulder level apart, squat down until thighs are parallel to the ground, push up and return to standing position.

Very important to keep your back straight and your head facing forward.

Weight on barbell = 10kgs – 25 kgs


Stomach( abs) : 3 sets of 10 reps Crunches

Lie on the ground, legs bent, using your stomach muscles curl your upper body a little of the ground until you can squeeze your stomach muscles together.

DO NOT perform sit ups, merely crunch your stomach enough to feel the muscles working.

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