Beginning Bodybuilding: Intro
This series will be about beginning bodybuilding in your own home. There are all sorts of routines out there to help you get started with bodybuilding. This particular routine is one that I've seen some good gains off of in the past. The split we'll be going over will be a 4 day split that looks like this: Mon- Chest/Shoulders Tues- Back/Traps Weds- Off Thurs- Arms Fri- Legs Sat & Sun- Off Since this is a beginners routine and we'll be working out in our home with limited equipment, it's critical that we are able to do most of our compound exercises to see optimal growth. We'll be using an adjustable weight bench, standard olympic bar, standard bar, 2 adjustable dumbbells, 300lbs of olympic weights and 100lbs of standard weights. We'll be looking at doing 12-15 sets for large muscle groups and around 8 sets for smaller ones. Since this is a bodybuilding/hypertrophy routine, most sets will be in the 8-12 rep range. In the next part of this series we'll take a look at Day 1: Chest Campbell Fitness Page: www.facebook.com Twitter: twitter.com Personal Facebook: www.facebook.com "What You Want (ver 2) by Kevin MacLeod (incompetech.com) Licensed under Creative Commons "Attribution 3.0" creativecommons.org
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Question by Ketamine H: So I bought a weight bench, some weights, dumbell bar, and am trying to find some info!?
I'm currently overweight, I'm very out of shape so I'm starting low in weight amount and such. I bought a weight bench with an incline seat and the whole works that typically come with a bench, I also bought a set of dumbbell bars and weights, I lack a barbell as of now but will be getting one. Basically I want to work every major muscle group in my body over the course of a week, every week, from here on out. I don't know many workout exercises, and I don't know every muscle group yet, anyone with this info? I have worked out my biceps, triceps, chest, and hamstrings so far but now I'm kinda lost and need to know what else should be worked out during a weekly basis. I'm sure some of you work out everything over the course of a few days or maybe even less then take a break and repeat but my doctor told me to take it slow on that and just do a muscle group(s) say on monday and then work my way through all the others until I get them all done then go back to that group but give the first one I started with a few days to rest. Anyways, I need detailed pics/sites with exercises for EVERY major muscle group and also a good picture showing every major muscle group, much appreciation. Any extra tips would be awesome, I keep repeating every major muscle group because I assume that as I am overweight I don't need to yet focus on the extensive muscle groups and such and also because if I'm going to lift weights I want my body to eventually turn out pretty balanced, not a huge chest and tiny legs and such. Thanks in advance!
Best answer:
A workout split would be best like your doctor mentioned. For example:
Chest and triceps
Back and biceps
Shoulders
Legs
You should put a lot of your focus on running or jogging. Start with 3 days a week for 30 minutes after your workouts, then you bump it up to 45 minutes and 5 days a week if you have the time.
As far as workouts, bodybuilding.com has a bunch of articles, check them out.
Also, you can look on youtube, they have great videos, just put in the body part you are trying to workout, for example "chest workout."
Add your own answer in the comments!
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