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Beginner BodybuildingCreated by realmsurf
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Workout Programs → Beginner Bodybuilding
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Summary
3 Workouts / 21 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
4 Day Split
Workouts
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Tricep Extension - Overhead, Cable 4 sets: 12 reps, 10 reps, 8 reps, 8 reps Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when y... |
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EZ-Bar Curl 4 sets: 12 reps, 10 reps, 8 reps, 6 reps Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by Bodybuilding.com |
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Concentration Curl 4 sets: 12 reps, 10 reps, 8 reps, 6 reps Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ... |
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Bench Press - Smith Machine 1 set: 10 reps Same as the Barbell Bench Press but with a Smith Machine. Exercise image and description by Bodybuilding.com |
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Bench Press - Barbell, Inclined 1 set: 10 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Butterfly 1 set: 10 reps Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers toget... |
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Flyes - Dumbbell, Inclined Bench 1 set: 10 reps Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com |
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Tricep Pushdowns - Straight Bar 4 sets: 12 reps, 10 reps, 8 reps, 8 reps Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should... |
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