Bodybuilding The ABC’s of Beginner Routines

http://4.bp.blogspot.com/_hwcKGejQyo8/TOGZnR-rMPI/AAAAAAAAXQw/i1lh1KICY-c/s400/6.jpgThere are so many benefits of all kinds in the practice of weight training, that if you are newcomers to this activity, let me congratulate you first of all for the decision . Most of those who start training do it in a gym under the supervision of a qualified monitor, but this is not the case for everyone.

Some do it on their own and others cannot constantly count on the supervision of a coach . So let me go over the ABC routines beginners because this is the road route you should all follow.

Especially on the subject of training I like to apply a maxim: simplicity. After many years of experience and having met, sometimes quite closely, numerous iron champions, I have concluded that it is best to follow basic and simple programs to achieve maximum physical development. But if this is true even at advanced levels , it certainly becomes more relevant in the early stages.

The massification of many exercise centers, which prevents individual monitoring, along with the basic ignorance of beginners and their exacerbated enthusiasm for progress, makes many of the newcomers to the iron discipline engage in routines that far from helping them to Progress constitutes a burden that prevents them from advancing optimally.

Therefore, I consider it extremely important that this group does not lose sight of which routines are the most convenient for them.

The ABC of the routines, or what is the same as the beginner's routines A, B and C
To begin with, I am of the opinion that all those who start training for the first time, as well as those who do it after a long time of inactivity, they should start with a full-body exercise program performed three alternate days per week , for example Monday, Wednesday and Friday. This routine A can be followed for a month for those who have spent a long time without training and up to three months for those who touch the irons for the first time in their lives.

After that initial stage of contact with the weights, I suggest moving to a routine that divides the body into two days , therefore all groups will train in two sessions and then go from three to four days of weekly training, in this case you train the Monday and Tuesday, you rest on Wednesday and repeat on Thursday and Friday, resting on the weekend. Then you will have gone from training three days to four weekly and each group three to two times in that period, but in revenge you will do more exercises on the body part.

This routine can perfectly last another three months and then go to C , that is, a division of the body in three sessions, so you can dedicate more exercises to each area. This routine can be applied by training four days a week, which allows you to alternate the days so that what you train on Monday you repeat on Friday, or even depending on your time availability, apply it only three days, Monday, Wednesday and Friday. This distribution allows you to train very hard, but rest enough for the muscles to grow well. Believe it or not, there are quite a few advanced bodybuilders who return to this basic off-season routine.

Don't be in a hurry, follow the foundations step by step.
Remember that patience is a virtue in bodybuilding. Start gently, you will have to pass the shoelaces and gradually increase the load and intensity of work . Follow routines A, B and C here exposed, because they constitute the essential ABC of every beginner.
Good luck.

Routine A (whole body)

  • 5 minute warm-up by bike
  • Tummy tucks, 4x 15-20
  • Squats, 4x 8-10
  • Deadlift with stiff legs, 3x 8-10
  • Dorsal latch on pulley, 4x 8-10
  • Bench press, 4x 8-10
  • Military press, 4x 8-10
  • Curl with bar, standing, 4x 10
  • Triceps Pulley Extensions , 4x 8-10
  • Hanging leg raises, 4x 12-15
  •  

Routine B (divided into 2 days)

Day 1 (Back, chest and shoulders)

  • 5 minute warm-up by bike
  • Tummy tucks, 4x 15-20
  • Dorsal latch on pulley, 4x 8-10
  • Inclined paddle with bar , 4x 8-10
  • Hyperextensions, 3x 10-12
  • Bench press, 4x 8-10
  • Dumbbell openings, 4x 8-10
  • Military press, 4x 8-10
  • Dumbbell Lateral Raises, 4x 8-10
  • Hanging leg raises, 4x 12-15

Day 2 (Legs, biceps and triceps)

  • 5 minute warm-up by bike
  • Tummy tucks, 4x 15-20
  • Squats, 4x 8-10
  • Leg press, 3x 8-10
  • Lying leg flex, 4x 8-10
  • Heel lift, 4x 10-12
  • Curl with bar, standing, 4x 10
  • Alternate curl, 4x 8-10
  • Triceps Pulley Extensions, 4x 8-10
  • Barbell Triceps Extension, 4x 8-10
  • Hanging leg raises, 4x 12-15

Routine C (divided into 3 days)

Day 1 (Legs and abs)

  • 5 minute warm-up by bike
  • Squats, 4x 8-10
  • Leg press, 4x 8-10
  • Leg extensions, 4x 10-12
  • Lying leg flex, 4x 8-10
  • Deadlift on stiff legs, 3x 8-10
  • Standing heel lift, 4x 10-12
  • Seated heel lift, 4x 10-12
  • Tummy tucks, 4x 15-20
  • Hanging leg raises, 4x 12-15
  • Bench Leg Shrugs, 4x 10-12

Day 2 (Chest, shoulders and biceps)

  • 5 minute warm-up by bike
  • Bench press, 4x 8-10
  • Incline press, 4x 8-10
  • Dumbbell openings, 4x 8-10
  • Seated Military Press, 4x 8-10
  • Dumbbell Lateral Raises, 4x 8-10
  • Inclined Side Raises, 4x 8-10
  • Barbell Biceps Curl, 4x 8-10
  • Preacher Curl, 4x 8-10

Day 3 (Back and triceps)

  • 5 minute warm-up by bike
  • Tummy tucks, 4x 15-20
  • Dominated, 4x 8-10
  • Inclined paddle with bar, 4x 8-10
  • One Arm Rowing, Dumbbell, 4x 8-10
  • Hyperextensions, 3x 10-12
  • Behind the head extensions, 4x 8-10
  • Pulley extensions, 4x 8-10
  • Funds between banks, 3x 10-12
  • Hanging leg raises, 4x 12-15

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