Beginners training routine - 3 days split - Bodybuilding, Fitness and Health Forum Axiolabs Steroids Board

TrainWiser · **Beginners training routine - 3 days split -** 04-23-2007

Beginners training routine - 3 days split

Duration: 2-3 months

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DAY 1

CHEST:
Bench barbell press: 4x20x20x15x12
Incline bench barbell press: 3x20x15x12-15
TRICEPS:
Cable pushdown: 4x20x20x15x12
Barbell close grip bench press: 4x20x15x15x15
ABS:
Weighted Hanging Leg-Hip Raise: 3x20-30 reps all sets

DAY 3

SHOULDERS:
Barbell shoulder press: 4x20x20x15x12
Dumbbell seated rear lateral raise: 4x20x20x15x12
LEGS:
Squats: 4x20x20x20x20
Cable lying leg curl: 3x20x20x15
CALVES:
Weighted donkey calf raise: 4x20x20x20
Lever seated calf raise: 4x20x20x20

DAY 5

BACK:
Weighted pull-up: 4x as many reps as you can
Barbell bent-over row: 4x20x20x15x12
BICEPS:
Barbell Curl: 4x20x18x12x10
Dumbbell Incline Curl: 3x15x15x12
ABS:
Weighted Hanging Leg-Hip Raise: 3x20-30 reps all sets

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This is one of the training routines designed for those who just start off their way in bodybuilding. You as a beginner have to find a qualified trainer who will show you how to perform any of these exercises. Or you may want to use our Exercise Directory (http://www.trainwiser.com/114/ ) and see how one must execute correct any of the mentioned exercises.

Accordingly to this training routine you will do 2 exercises for every body part. The number of repetitions is intentionally high. This is done because as a novice you will not feel the muscles you work on and high number of repetitions will prepare your muscles for this because as you know when you opt for high number of repetitions more blood is pumped in the area you train and your muscles begin to “burn” and you just fell them.

Start your training correct and you will avoid many traumas after.

One of the most important aspects to mention here is the technique. Many beginners start by increasing quickly the amount of weight they lift because many guys from the gym lift more and they do not want to suffer disgrace.

My advice: do not look to the weights others lift. Everyone is different and you too.
You will have enough time in future to increase the weight. Now focus on the exercise’s technique because if you will overlook this point now, in the future when you will lift big weights you may get a trauma because you got accustomed to incorrect technique.

Train correct, hard, adjust your diet and sleep at least 8 hours per night and 0,30-1.00 hours during the day and you will have a very solid base in BodyBuilding.

After training 2 months on this routine switch to another one. You may choose one from our Training Routines Directory or ask directly in the training forum ( http://www.trainwiser.com/25/ ).

Best regards,
TrainWiser