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To get the most out of your workouts you should learn what types
of exercise are right for you. You may be repeating the exercise
for quite some time now but you are still not getting the results
that you would want. That is why it is important to be guided
by a trainer a book or a video tape. It is really suggestible
to be first guided by the trainer and eventually move on your
own. A trainer has more ideas and can adjust the workout you have
that can bet fit you. 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. |
