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Bodybuilding BeginnerCreated by realmsurf
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Workout Programs → Bodybuilding Beginner
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Summary
2 Workouts / 19 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Upper Body - Monday Lower Body - Tuesday Rest/Cardio - Wednesday Upper Body - Thursday Lower Body - Friday Rest/Cardio - Saturday Rest/Cardio - Sunday
Workouts
Bodybuilding Upper
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Bench Press - Dumbbell, Flat 2 sets: 12 reps, 10 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Butterfly 2 sets: 12 reps, 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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Shoulder Press - Barbell, Standing 2 sets: 12 reps, 10 reps Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest o... |
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Tricep Pushdowns - V-Bar 2 sets: 12 reps, 10 reps Just like the Tricep Pushdowns with a straight bar but with the V-Bar attachment. Can also be done with a rope attachment. Exercise description by Bodybuilding.com |
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Skull Crushers 2 sets: 12 reps, 10 reps Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the... |
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Side Lateral Raise 2 sets: 12 reps, 10 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Preacher Curl 2 sets: 12 reps, 10 reps Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're ... |
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Dumbbell Curl - Seated 2 sets: 12 reps, 10 reps Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up and twist your ... |
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Lat Pulldowns - Wide-Grip 2 sets: 12 reps, 10 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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One-Arm Dumbbell Row 2 sets: 12 reps, 10 reps Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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Seaniclefrom United States |
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mmahunter45brooks artigue from United States |
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realmsurfJason Mahowald from Hesperia, California (DPS) |
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