I got this body building routine from this site, www.musclenet.com. There is more to learn about body building in this site especially for beginners. Here is an example below and they call this the Pyramid Principle.

(Just something to add. Do this routine in a slow manner with breathing exercise. Please do some stretching before each exercise and set. When you are having your one minute rest. Do some stretching. Also include sit-ups for the routine.)

Beginners Weight Lifting and Bodybuilding Program

3 Days a week

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This is a typical beginner routine. This routine is to be done 3 times per week MONDAY-WEDNSDAY-FRIDAY. It can be used by Male and Female.

Try to use as much weight as possible (WITHOUT STRAINING). Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.

THIS IS A PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the intermediate stage.

(Please see video at the bottom part of this post for each exercise mentioned in this table.)

Exercises	SET#1	SET#2	SET#3	SET#4
Bench Press (CHEST)	12 Reps	10 Reps	10 Reps	8 Reps
Barbell Curl (BICEPS)	12 Rrep	10 Reps	10 Reps
French Press (TRICEPS)	12 Reps	10 Reps	10 Reps
Bent Over Row (LATS)	12 Reps	10 Reps	10 Reps	8 Reps
Military Press (SHOULDERS)	12 Reps	10 Reps	10 Reps
Shrugs (TRAPEZIUS)	12 Reps	10 Reps	10 Reps
Squats (THIGH)	12 Reps	10 Reps	10 Reps	8 Reps

PYRAMID PRINCIPLE

The idea of pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use.

The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set.

Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM

It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM.

	SET#1	SET#2	SET#3	SET#4
WEEK#1	55% of Max	60% of Max	60% of Max	65% of Max
WEEK#2	60% of Max	65% of Max	65% of Max	70% of Max
WEEK#3	65% of Max	70% of Max	70% of Max	75% of Max
WEEK#4	70% of Max	75% of Max	75% of Max	80% of Max
WEEK#5	70% of Max	75% of Max	75% of Max	80% of Max
WEEK#6	70% of Max	75% of Max	75% of Max	80% of Max

I also got this reference chart from www.bodybuilding.nl and I found it very helpful guide for body building positions.

To know more of the body building exercises mentioned above, please see video below. This is to give you the convenience of know each exercises in the weight lifting and bodybuilding program mentioned above.

Bench Press video to help you in your exercise. Thanks to youtube.com and rexwar.


Barbell Curl video for beginners to see. Thanks to youtube.com and scooby1961.



Here is what a French Press is. Thanks for youtube.com and issaonline.


Here is what a Bent Over Row is. Thanks for youtube.com and athletefitness.


Below is what they call the Military Press. Thanks to youtube.com and cleansedbyfire2.


Dumbbell shrugs for you to see. Thanks to youtube.com and bbpro.


Barbell squats for body building exercise. Thanks to youtube.com and realjockdotcom.

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