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Beginners Bodybuilding Workout 2
By now you should be used to weight enough to
progress further, in this sample workout you will be targeting new
body parts and working the old ones harder.
In this workout we will be focusing more on
This workout routine should last for another 4
Begin : 10 minute warm up on the treadmill or an
exercise machine of your choice.
Chest : 4 sets of 8-12 reps
incline dumbbell press
Lie back on a sturdy incline bench, hold the
dumbbells above your chest, hand shoulder width apart or more,
slowly lower it to your chest, push it back up to the beginning
again, repeat. Weight on each dumbbell barbell = 5kgs – 15 kgs
Back : 4 sets of 8-12 reps one
armed dumbbell row
Important keep the weight light and keep your
back straight, this means do not round it in anyway.
Put one leg on a bench, place your free hand in
front of you on the bench, bring the dumbbell to your chest
squeezing your back muscles at the top of the movement, slowly lower
to start position, repeat.
Weight on each dumbbell barbell = 5kgs – 15 kgs
Legs : 4 sets of 8-12 reps One
legged dumbbell lunge.
Stand up straight holding dumbbells in each hand,
put one leg out in front of you and steadily lunge forward. Stop
when your working leg is parallel to the ground.
Using the leg muscles, push off from the ground
to the start position.
Weight on each dumbbell barbell = 10kgs – 25 kgs
Stomach( abs) : 3
sets of 10 reps Reverse crunches
Lie on the ground, legs off the ground, using your
stomach muscles curl your legs back towards your head and squeeze
your stomach muscles together.
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