A Beginner's Workout ABC Chart

A Beginner's Workout ABC Chart
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A Beginner's Workout ABC Chart

Beginners should first focus the priorities towards stimulating general body fitness. Developing the foundation for later muscle accumulation is and should always be a priority. One key way of doing this successfully is to ensure that all muscle groups in the body are recruited and defined during the initial months of workout.

A Beginner's Workout ABC Chart

The exercise routine for beginners ought to primarily recruit such muscles as represent the body structure framework, uniformly and progressively. Leg presses performed in singular sets of 15 reps are ideal exercises that target the quads. Leg presses can and do also compound in working out the glutes and the hamstrings on the secondary level. Secondly, leg extensions performed in triple sets of at least 15 reps each are also useful in recruiting and defining the quads. Both these exercises should optimally be repeated at least twice a week for the most gains. The third basic and useful exercise routine ideal for beginner body builders is the hamstring curls performed in triple sets of at least 15 reps each. The hamstring curls exclusive isolates and exercises the hamstrings to the highest definition possible.

A Beginner's Workout ABC Chart
A Beginner's Workout ABC Chart
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The fourth ideal beginner exercises that should be incorporated in weekly workouts is the standing calf raises ideally performed in triple sets of at least 15 reps each. Standing calf raises optimally works out the gastrocnemius muscle and helps stimulate its development and definition. The fifth and final exercise routine basic for a beginner's workout is the seated calf raises performed in triple sets of at least 15 reps each for at least two sessions per week. Seated calf raises are ideally exercise and exhaustively work out the soleus muscle which lies directly under the developed gastrocnemius muscle.

A Beginner's Workout ABC Chart
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A Beginner's Workout ABC Chart

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A Beginner's Workout ABC Chart

A Beginner's Workout ABC Chart

The beginner body builder just like professional body builders must incorporate proportional scheduling for the specific body parts in a way that allows for their development. Each beginner body builder should preferentially adopt a four day-weekly workout schedule structured with specific allocations for individual muscle group's workout. It is important that adequate lower body exercises are factored into the workout program on weekly basis. For instance, the first day of workout should target the biceps, the back and the abs.

In the second day of workout, which should allow effective and adequate recovery after the first day's workout, can target the hamstrings followed by the shoulders and abs. A lapse of time can and should be left in between before taking on the next workout to allow these muscles to fully recover, rejuvenate and grow. On the third day of workout, the beginner body builder may target the quads and the forearms and then the calves preferentially in that order during the workout session. On the fourth and preferably the last workout in the week may target the triceps, the chest and the abs again.

During the initial weeks of a beginner's workout, a single set of these exercises is adequate and then after considerable muscle mass and strength gains, a single set can be added. After some two or more weeks, another set can be added to make a maximum of three sets per workout session. These exercise if properly performed and accompanied by appropriate dieting, the beginner body builder will be ready to graduate to the next level of intensity such as the intensive intermediate body building level, within three months.

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A Beginner's Workout ABC Chart