Here are the different phases a body builder
should encounter. These exercises also vary from the different
phases such as beginner, intermediate and the advanced program.
A beginner often makes the mistake of using
workouts for professionals that they see in magazines. Instead
they should start out with the basic exercises using only dumbbells
and a bench. To get the most out of your work out you should
also learn to have a bodybuilding diet.
Here are exercises for beginners using
only dumbbells. This work out should be done 3 times a week.
• Calf raises
• Stiff legged dead lifts
• Dumbbell squats
• Dumbbell lunges
• 75 degree incline dumbbell bench press
• one arm rows
• dumbbell bench press
• dumbbell pullovers
• bent over lateral raises
• dumbbell upright rows
• Overhead triceps extensions.
Do 10-12 reps of 2 sets and rest for about
a minute between sets. After 4 weeks move on to 3 sets. The
exercise will last for 45 minutes when you do 2 sets with a
rest of 1 minute between sets. When you move on to 3 sets it
will then be 60 minutes.
After working out 12 weeks on a beginners
work out you can now move on to the intermediate workout. By
moving on, this will help you progress and prevent getting stable.
This workout will include upper and lower body work outs.
Upper-Body
• Lying Tri Ext
• 75 Degree Incline Press
• Overhead Triceps Extensions
• Flat Dumbbell Press
• Incline Flyes
• Incline Curls
• One Arm Rows
Two Arm Rows
• Dumbbell Curl
• Pullovers
Lower Body:
• Knee Ins
• Squats
• Swiss Ball Crunch
• Lunges
• Leg Raises
• Leg Extensions
• Sit Ups (Go up to a 30 degree angle only)
• Stiff Legged Dead lifts
• Calf Raises
• Leg Curls
Try to alternate the exercise for the upper
and lower body during the week. You should do 10 to 12 reps
of 2 sets and have rest of 1 minute in between sets.
After working out for 12-16 weeks on the
intermediate program you should move on to an advance routine.
Advanced training means you will have to change you work out
programs every 3 weeks to keep the gains coming.
