Workout Example For Bodybuilding Beginners

Here is the workout example for the Full Body Workout that we discuss in a previous article. This workout is for the beginners. Stay fit!

Stage 1

Monday – Training 1
Tuesday – Training 1

You can change the listed days.

Workout Example – 2 Sets x 10 Reps

1. Squat;
2. Pushing the bench;
3. Straighten the legs straight;
4. Ramat beam;
5. Military press;
6. Skullcrusher;
7. Curls with dumbbells;
8. Lifting legs from sitting;
9. Crunches.

Stage 2

Monday – Workout 1
Wednesday – Workout 2
Friday – Practice 3

Training days can be changed

Workout Example 1 – 3 Sets x 10-20 Reps

1. Squat;
2. Pushing the bench;
3. Straighten the legs straight;
4. Ramat beam;
5. Military press;
6. Skullcrusher;
7. Curls with dumbbells;
8. Lifting legs from sitting;
9. Crunches.

Workout Example 2 – 3 Sets x 10 Reps

1. Straighten the legs straight;
2. Leg Press;
3. Waving with dumbbells;
4. Tractions;
5. Waving the dumbbell bent;
6. Reverse pushups;
7. Hammer curls;
8. Dumbbell shrug;
9. Leaning sideways with dumbbell.

Workout Example 3 – 3 Sets x 10 Reps

1. Squat;
2. Inclined pushing the  dumbbell;
3. Hamstring Curls;
4. Ramat with dumbbell with arm support;
5. Press Arnold style of sitting;
6. The cable triceps extensions;
7. Curls with dumbbells;
8. Raising the legs from seat;
9. Plank – 3 Sets x 60 Seconds.

Stage 3

Monday – Workout 1
Tuesday – Practice 2
Thursday – Practice 3
Friday – Practice 4

The training days can be modified.

Workout Example 1

1. Squats – 3 Sets x 10 Reps;
2. Extensions quadriceps – 3 x 10;
3. Hamstring Curls – 3 x 10;
4. Raising the legs of seat – 3 x 15;
5. Added weight of decline crunches – 3 x 15-25;
6. Shrug the bar – 3 x 10.

Workout Example 2 – 3 Sets x 10 Reps

1. Pushing the bench horizontally;
2. Ramat with dumbbell with arm support;
3. Military press;
4. Pushups reverse or cable extensions;
5. Tractions;
6. Curl the Z bar.

Workout Example 3

1. Straighten the legs – 3 Sets x 10 Reps;
2. Squats – 2 x 15;
3. Leg press – 3 x 15;
4. Raising the legs of seat – 3 x 15;
5. Plank – 3 x 60 seconds;
6. Dumbbell shrug – 3 x 10.

Workout Example 4 – 3 Sets x 10 Reps

1. Pushed the incline dumbbell;
2. Ramat with bent bar;
3. Press Arnold style of sitting;
4. Pushed the narrow outlet;
5. Tractions;
6. Dumbbell curls from sitting.