By MusclesProd

Beginners training routine – 3 days split

Duration: 4-6 months

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DAY 1

CHEST:
Bench barbell press: 4×20x20×15x12
Incline bench barbell press: 3×20x15×12-15
TRICEPS:
Cable pushdown: 4×20x20×15x12
Barbell close grip bench press: 4×20x15×15x15
ABS:
Weighted Hanging Leg-Hip Raise: 3×20-30 reps all sets

DAY 3

SHOULDERS:
Barbell shoulder press: 4×20x20×15x12
Dumbbell seated rear lateral raise: 4×20x20×15x12
LEGS:
Squats: 4×20x20×20x20
Cable lying leg curl: 3×20x20×15
CALVES:
Weighted donkey calf raise: 4×20x20×20
Lever seated calf raise: 4×20x20×20

DAY 5

BACK:
Weighted pull-up: 4x as many reps as you can
Barbell bent-over row: 4×20x20×15x12
BICEPS:
Barbell Curl: 4×20x18×12x10
Dumbbell Incline Curl: 3×15x15×12
ABS:
Weighted Hanging Leg-Hip Raise: 3×20-30 reps all sets

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.

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