Your First Workout Plan Beginners Workout Plan (first workout schedule)

Now we are going to speak about bodybuilding for beginners. I know, that beginners are not ready to digest hard workouts because of little recovery abilities. In additional to, beginners do not feel their muscles correctly. There is not muscle – mind connection and work efficiency is too low. That is why your first workout program (if you are a beginner) must be short and easy. The main target of beginner’s workout plan is preparing body for next overloads and to master your technique. Your should understand it clearly:

1. Prepare body for next hard workout overloads

2. Master your workout technique (muscle-mind connection)

You can achieve these targets by use this beginners workout plan. I give my clients two such programs. Choosing is depending on your Physical Condition. Ok, here they are.

1.    Full body workout plan

2.    Two day workout plan

When you use first one, you have to train all body parts on every workout. Than you have one day rest for recovery and repeat workout again when go to gym next day.

The second beginner’s workout plan is harder. You split your body for two days workout. But, as in first program, every workout day follow after one rest day.

First workout plan is good for woman, people with very bad physical conditions, and for workout at home gym. I name it pre-beginners schedules.

Pre- beginners workout plan (Full body per day)

(workout 3 days per week or every other day)

Day 1 –rest–
Day 2 workout
Day 3 –rest–
Day 4 workout
Day 5 –rest–
Day 6 workout
Day 7 –rest–
Day 8 workout
and so on…

Abs	crunches	3×8-20
Legs	squatsLeg extension	1×20 + 2×8-12 1×20 + 2×8-12
Back	PulldownsLow cable rows	1×20 + 2×8-12 1×20 + 2×8-12
Chest	incline bench pressIncline dumbbell press	1×20 + 2×8-12 1×20 + 2×8-12
Shoulders	Front presses	1×20 + 2×8-12
Biceps	standing curls	1×20 + 2×8-12
Triceps	Pushdowns	1×20 + 2×8-12
Calves	Standing Raises	1×20 + 2×8-20

·         You perform two exercises for big muscle group (Legs, Back, Chest)

·         And one exercise for other muscles (arms, abs, shoulders)

·         Firs set per each exercise must be warming up. (light weight and 12-20 reps)

·         Than you perform two “working” sets (6-12 reps). Do working set without help.

Ok. And now lets see more harder program.

Beginners workout plan (two days divided)

As you see I add rest day after each training day in beginners workout. It is very important for recuperation. You have to know, that muscles grow not during workout, but when you are resting. In this program we use this method too. We split your body into two parts (leg, back, abs and chest, shoulders, arms) to workout muscles more closely. Bat each second day is for rest.

Your workout program in this case look like this

Day 1 –rest–

Day 2 A) Legs Back Abs

Day 3 –rest–

Day 4 B) Chest Shoulders Arms

Day 5 –rest–

Day 6 A) Legs Back Abs

Day 7 –rest–

Day 8 B) Chest Shoulders Arms

and so on…

When you begin use this workout program, you can add few sets per each exercise. I, as usual, advise to use compound exercise because of their high efficiency. Your workout routines can be look like this:

Day A (first)Legs Back Abs
Crunches	4 sets Х maximum quantity of reps
Barbell Squats	2Х20 (warm-up) + 3Х10 (working)
Lying Leg Curs	1Х20(warm— up) + 3Х10 (working)
Pull-Ups or Pulldowns	4Х8-10
Bent Over Barbell Rows	4Х8-10
Day B (second)Chest, Shoulders, Arms
Barbell Incline Bench Presses	2х15 (warm-up)+ 3х6-8 (working)
Dumbbell Bench Presses	4х6-8
Military Presses	1х10 (warm-up) + 3Х8-10 (working)
Barbell bicep Curls	1×15 (warm-up)+4×6-10 (working)
Dips or tricep extension	4×6-10

·         Rest between sets for 1 minute. Your workout duration is only 40 minutes. It is very good for beginners and not only.

·         You have to follow this workout for 3 months or more. Afterwards, we begin use more spitted workouts.

·         Do remember main target. Master your technique and prepare body for next hard workouts.

·         Your weight will be increasing greatly but do not be too glad. The reason lies not in muscle growth but in technical adaptation to perform exercises in more ‘economical’ way.

·         You have to increase you protein daily intake and sleep duration. 10 hours to sleep per day and 1 gram of protein per each bodyweight pound.

·         You have to ran workout log (workout journal) in order to check your progress

About beginners workout plans and first workout schedule. Written by: Dennis Borisov
© May 2010 www.gymper.com. All rights reserved. Reprint article with link only.