Weight training is never easy especially bodybuilding for beginners, even after being out for a while. Even if you haven’t weight train for a while, you must always start as weight lifting for beginners. You have help adjust your muscles to weight training and get the muscle memory back. It may take some time, but always start off small.
FIRST WEEK OF TRAINING
My first week of weight training, or bodybuilding, and even weight lifting after being sick for about 8 months was great! Before I started, I weight at a solid 190 pound with about 9 percent of body fat. However, after checking it today, I only lost 9 pounds, so I now weight 181 pounds with 11 percent body fat. Not too bad huh??
FIRST WEEK TRAINING PROGRAM
I started off light, but I decided to do a body part for each day of the week.
MONDAY (CHEST)
- 30 minutes of stretching.
- Barbell Bench Press / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12)(4th set 8-12).
- Incline Bench Press / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
- Dumbbell Flies / (1st set 12-15) (2nd set 12-15) (3rd set 12-15).
- Cardio for 15 minutes
TUESDAY (ARMS)
- 30 minutes of stretching.
- Bicep Curls / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
- Straight Bar Curls / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
- Cable Tricep Pressdowns / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12)
- Dips / (1st set 12-15) (2nd set 12-15) (3rd set 12-15)
- Cardio 15 minutes.
WEDNESDAY (LEGS)
- 30 minutes of stretching.
- Squats / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
- Leg Press / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
- Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
- Laying Leg Curls / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
- Cardio 15 minutes.
THURSDAY (BACK)
- 30 minutes of stretching.
- Lat Pulldowns / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
- Barbell Bent Over Rows / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
- Dead Lift / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12)
- Cardio 15 minutes.
FRIDAY (SHOULDER)
- 30 minutes of stretching.
- Dumbbell Lateral Raise / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
- Front Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
- Bent Lateral Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
- Cardio for 15 minutes.
SATURDAY (REST DAY NO TRAINING)
SUNDAY (REST DAY NO TRAINING)
The results of my first week of training went very well. I felt great and better then ever. My whole body had a light soreness and it felt great.
My goal is to gain another 10 pounds with about an 8-10 percent body fat during my weight lifting program. It’s not going to be easy and it will take some time, but I will get there. I have done it before.
In your opinion, what makes a great bodybuilding for beginners training program or what have you heard that works real well.
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