Beginners Muscle Building Workout

Workout by James Cooper, Personal Trainer, JCFitnessExperience.com

Have you ever heard the expression ‘Walk before you can run”? The world of resistance training follows the exact same principles. If you are new to resistance training it is important that you develop a solid foundation thatMuscle Building Workout can be built upon as you progress.

The first time you walk into a gym and pick up a weight can be a nervous but exciting occasion. It is common to see ‘newbies’ demonstrating poor technique, lack of muscular strength and endurance, poor posture, poor proprioception (bodily awareness) and weak connective tissue. Any of the above listed issues can lead to injury, ultimately meaning time away from the gym.

Before attempting this 3-day split routine I would highly recommend conditioning your body with a ‘full-body’ workout routine that will help improve proprioception, increase tissue tolerance for exercise, enhance function, improve posture and core strength.

Gyms nowadays tend to offer exercise programme design for free, so the next time you visit your gym make an appointment with an instructor and ask for a ‘full body’ workout routine to follow 3 times a week over a period of around 6 weeks. If all else fails come visit me at JCFitnessExperience.com and I will provide you with a suitable workout plan.

The following workout is based on a 3 day a week split; this will ensure it follows some basic guidelines for maximum results.

•The workout days are split in a way, which avoids adversely affecting previous sessions.
•Adequate recovery is planned within the 7-day cycle, as you will hit each major body part once a week.
•Designed to hit each muscle group once a week through compound and isolation exercises.

Stimulating and fatiguing as many muscle fibres as possible is the primary objective of the muscle building workout routine, although your primary focus should be on your technique and not the weight you’re lifting. Ensure you are using correct technique to help maximize your results and avoid injuries.

This workout will target your chest/biceps on Monday, back/triceps on Wednesday and legs/shoulders on Friday. Please note you do not have to stick to the Monday/Wednesday/Friday split. As long as you allow one days rest in between each workout you will prevent any risk of over-training.

The training system that is used predominantly within this workout is Pyramid training. Pyramid Training involves manipulating the load and repetitions over the course of multiple sets of the same exercise. The concept within this workout involves progressively increasing the load (weight) and decreasing the repetitions with each successive set.

Monday – Chest and Biceps

Chest
Exercise Sets Reps
Dumbbell Bench Press 3 12, 10, 8
Incline Dumbbell Bench Press 3 12, 10, 8
Dumbbell Bench Flies 3 15, 12, 10
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 12, 10, 8
Bicep Hammer Curls 3 12, 10, 8

Workout Notes:

Warm up for a minimum of 5 minutes (Increase heart rate/nose to mouth breathing)
Perform 8-10 repetitions of dynamic stretching e.g. Dynamic Pectorals
Allow for sufficient rest in between sets (1 minute should suffice)
Cool down for a minimum of 5 minutes (Lower heart rate/body temperature)
Perform static stretches that target the worked muscles.

Tuesday: Rest Day

Wednesday – Back and Triceps

Back
Exercise Sets Reps
Assisted Wide Grip Pull Ups 3 12, 10, 8
Seated Row 3 12, 10, 8
Single Arm Dumbbell Row 3 12, 10, 8
Triceps
Exercise Sets Reps
Triceps Dip 3 15, 12, 10
Standing Single Arm Extensions 3 12, 10, 8

Workout Notes:

Warm up for a minimum of 5 minutes (Increase heart rate/nose to mouth breathing)
Perform 8-10 reps of dynamic stretching (e.g.) Squat with overhead swing
Use Lat Pull-down machine if assisted pull up machine not available
Allow for sufficient rest in between sets (1 minute should suffice)
Cool down for a minimum of 5 minutes (Lower heart rate/body temperature)
Perform static stretches that target the worked muscles.

Thursday: Rest Day

Friday – Legs and Shoulders

Legs
Exercise Sets Reps
Dumbbell Squat 4 15, 12, 10, 8
Leg Curl 3 15, 12, 10
Leg Extension 2 15, 12
Dumbbell Calf Raise 3 20, 15, 10
Shoulders
Exercise Sets Reps
Dumbbell Shoulder Press 3 12, 10, 8
Barbell Upright Row 3 12, 10, 8
Dumbell Lateral Raises 2 12, 10

Workout Notes:

Warm up for a minimum of 5 minutes (Increase heart rate/nose to mouth breathing)
Perform 8-10 reps of dynamic stretching (e.g.) Arm circles / Leg swings
Allow for sufficient rest in between sets (1 minute should suffice)
Cool down for a minimum of 5 minutes (Lower heart rate/body temperature)
Perform static stretches that target the worked muscles.

Saturday and Sunday: Rest Days

I hope you find this workout useful and effective. Please ensure you properly warm up and cool down and use correct technique to prevent injury. If you are unsure of any of the exercises please simply type in the exercise within your preferred search engine or alternatively you can ask a member of staff at your gym.

Train Hard but Train Smart!

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Barbells and Barbell Sets

James Cooper, Personal Trainer, JCFitnessExperience.com

James Cooper

James Cooper

James Cooper is a REPs Member advanced level 3 personal trainer qualifying with Premier Training International who are well-renowned as the leading health and fitness industry Training Provider in the UK. James is proud owner of JC Fitness Experience, which specialises in non-gym based Personal Training within Sussex and Kent. James works with people of all ages, all abilities with absolutely any health & fitness goals in mind.

He developed an interest in health and fitness whilst studying for his Marketing degree at Leeds Metropolitan University. Having been amazed at the results that can be achieved through knowledge, hard work and dedication, James wanted to pursue a career within the industry to pass on his knowledge and help people reach their health and fitness goals.

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