Bodybuilding is a lifelong journey. Whether you want to compete or just enjoy getting stronger, bodybuilding is a hobby that needs commitment. As a beginner, you may experience some progress with various programs, but achieving substantial results requires strategic planning. That’s why starting with a well-structured Beginner Workout Plan for Muscle can be a game-changer. This tailored program provides step-by-step guidance, ensuring you target the right muscle groups and progress effectively toward your goals.
It’s common to get caught up in the pursuit of quick gains without realizing when you hit a plateau. Being new to the gym can make it hard to know what you need to know until it’s too late. Fortunately, you don’t have to navigate training blindly.
Consider trying this beginner-friendly bodybuilding routine. It’s specifically crafted for those who want to gain muscle mass, but it also lays a solid foundation for future training routines. Think of it as an investment in your body’s long-term strength and growth.
Table of Contents:
The Push/Pull/Legs Split
The Push Workout
- Machine Chest Press
- Dip Exercise
- Machine Pec Flye
- Cable Crossbody Triceps Extension
- Single-Arm Overhead Cable Triceps Extension
Muscles Trained in the Push Workout
- Pectoralis Major
- Triceps
- Anterior Deltoids
The Pull Workout
- Single-Arm Dumbbell Row
- Half-Kneeling Single-Arm Cable Pulldown
- Chest-Supported T-Bar Row
- Cable Reverse Flye
- Single-Arm Face-Away Cable Curl
Muscles Trained in the Pull Workout
- Latissimus Dorsi
- Trapezius
- Rhomboids
- Posterior Deltoid
- Biceps Brachii
Leg Day
- Hack Squat
- Dumbbell Romanian Deadlift
- Glute Bridge
- Leg Extension
- Lying Hamstring Curl
Muscles Targeted in the Leg Workout
- 1. Quadriceps
- 2. Gluteals
- 3. Hamstrings
How to Warm-Up for Better and Safer Training
- Upper Body – Push and Pull Day
- Lower Body
Overview
References
The Push/Pull/Legs Split
If you’re new to bodybuilding and wondering where to start, the push/pull/legs routine might just be your best bet. This popular training split is designed to target different muscle groups on different days, maximizing your gains and overall progress.
What makes this routine so effective is its focus on synergistic movements. These are exercises that work multiple muscles at once, giving you a well-rounded physique. Whether you’re hitting the machines, doing calisthenics, lifting free weights, or working with cables, you’re bound to feel a satisfying pump and see noticeable progress.
Here’s how the push/pull/legs routine typically works: you’ll have dedicated days for pushing exercises (like chest presses and shoulder presses), pulling exercises (like rows and pull-ups), and leg exercises (like squats and lunges). This cycle is often repeated twice in a week, followed by a rest day before starting again.
Now, if your schedule only allows for once-a-week sessions, that’s okay too. What matters most is consistency in your training volume (the number of hard sets you do each week). Whether you pack it all into one day or split it into two sessions, you can still expect to see muscle gains.
To make the most of your beginner bodybuilding journey, focus on exercises that will lay a strong foundation for future routines. Think multi-joint movements like presses, deadlift variations, and squatting patterns. These not only build strength and stability but also work your core without needing separate ab workouts.
As you progress and dive deeper into your training programs, you can fine-tune your core training with more targeted exercises. But for now, embrace the push/pull/legs split and watch your physique transform with each workout.
The Push Workout
Starting your push/pull/legs split with a robust push routine is a game-changer. This workout is all about boosting your pressing strength, enhancing upper body stability, and giving your muscles that satisfying pump. To make the most of it, focus on tackling your toughest exercises first, like presses and calisthenics, before moving on to lighter work.
Here’s a handy tip: aim to push each set close to muscle failure. This means challenging yourself with enough weight and reps to really feel the burn. It’s this intensity that sparks muscle growth, regardless of the specific rep range you’re working in.
After your heavy hitters, transition to moderate-weight exercises to keep the momentum going. And don’t forget about isolation moves! These can add the finishing touches to your workout, leaving you feeling accomplished and ready for your next routine in the split.
So whether you’re hitting the bench press, mastering push-ups, or diving into shoulder presses, give it your all and watch those muscles grow. This push workout sets the stage for an exciting journey toward a stronger, more defined physique.
Machine Chest Press
Here’s how to perform the machine chest press exercise effectively:
- Setup: Sit down on the chest press machine and bring your shoulder blades together. Adjust the seat height so that the handles are at chest level when you grab them.
- Grip: Grab the handles with a comfortable width and your palms facing down. This grip helps target your chest muscles effectively.
- Execution: Slowly lower the handles towards your body, allowing your chest muscles to stretch. Stop when you feel a gentle stretch across your chest.
- Press: Push the handles back to the starting position, but avoid fully locking your elbows. Keep tension on your chest muscles throughout the movement.
- Sets and Reps: Aim for 3 sets of 10-12 repetitions. This rep range is ideal for building both strength and muscle endurance in your chest.
- Rest: Take a rest period of about two minutes between each set. This allows your muscles to recover and perform optimally in the next set.
Incorporating the machine chest press into your workout routine can help you develop a stronger and more defined chest. Focus on maintaining proper form and gradually increasing the weight as you progress.
![At-Home Chest Workout for Bodybuilding](https://colosseumstrength.com/wp-content/uploads/2023/09/Chest-Workout-for-Bodybuilding-racool_studio.jpg)
Dip Exercise
Here’s how to perform dips correctly:
- Setup: Begin by using an assisted dip machine or a parallel dip station. Grip the handles firmly with your palms facing inward towards your body.
- Starting Position: Extend your arms fully, locking them out at the elbows. This position provides a strong base for each repetition.
- Execution: Brace your entire body, engaging your core and keeping your back straight. Slowly bend your arms to lower yourself down. Your torso may lean slightly forward, and your elbows should point at an angle.
- Depth: Lower yourself until you feel a light stretch in your chest or shoulders. This depth helps engage the targeted muscles effectively.
- Push Back Up: Press through your palms and push yourself back up to the starting position, returning to the locked-out position at the top.
- Sets and Reps: Aim for 3 sets of 10-12 repetitions. This rep range is ideal for building strength and muscle endurance in your chest, shoulders, and triceps.
- Rest: Take a rest period of about two minutes between each set to allow your muscles to recover adequately.
Incorporating dips into your workout routine can enhance upper body strength and muscle development. Focus on proper form, avoid swinging or using momentum, and gradually increase the challenge as you get stronger.
Machine Pec Flye
Follow these steps to perform the machine pec flye exercise correctly:
- Setup: Sit on the pec-deck machine with your back fully supported against the pad. Adjust the seat height so that your elbows align with the handles.
- Grip: Grab each handle with a slight bend in your elbows. Your arms should be “long” and nearly straight, with your palms facing each other.
- Movement: Bring your palms together in front of your chest by squeezing your chest muscles. Maintain control throughout the movement to ensure proper muscle engagement.
- Stretch: Return to the starting position by slowly extending your arms back, feeling a stretch in your chest muscles.
- Sets and Reps: Aim for 3 sets of 12-15 repetitions. This rep range targets muscle endurance and helps sculpt and strengthen your chest muscles.
- Rest: Take a rest period of approximately 90 seconds between sets to allow your muscles to recover and maintain intensity throughout the workout.
Incorporating the machine pec flye into your routine can effectively target your chest muscles and contribute to overall upper body strength. Focus on maintaining proper form, controlling the movement, and gradually increasing the weight as you progress.
Cable Crossbody Triceps Extension
Here’s how to perform the cable crossbody triceps extension exercise effectively:
- Setup: Stand in the middle of a dual pulley station, ensuring that the pulleys are set at the highest level. Grab the carabiners on each side with the opposite hand — your left hand should grip the right pulley, and your right hand should grip the left pulley.
- Positioning: Take a small step backward to create tension in the cables. Tuck your shoulder blades back and down, maintaining a stable body position. Lean forward slightly, engaging your core for stability.
- Arm Placement: Keep your upper arms close to your sides throughout the movement. This position targets the triceps effectively.
- Execution: Straighten your arms by flexing your triceps and extending them to lift the weights. Maintain a strict and controlled motion throughout the exercise.
- Range of Motion: Lower the weights back down in a controlled manner, allowing your triceps to stretch before starting the next repetition.
- Sets and Reps: Aim for 2 sets of 12-15 repetitions. This rep range helps build endurance and strength in your triceps.
- Rest: Take a rest period of approximately 60 seconds between sets to allow your muscles to recover before the next set.
Incorporating the cable crossbody triceps extension into your workout routine can effectively target and strengthen your triceps. Focus on maintaining proper form, controlling the movement, and using a weight that challenges you within the specified rep range.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/yanalya-freepik.jpg)
Single-Arm Overhead Cable Triceps Extension
Here’s how to perform the single-arm overhead cable triceps extension exercise correctly:
- Setup: Set a cable pulley in the bottom position. Attach a single handle to the carabiner or use a single handle attachment. Stand sideways to the cable stack with your non-working arm closest to the pulley.
- Grip: Grab the handle with one hand and get your arm overhead in a locked-out position. Your elbow should be fully extended before starting the movement.
- Positioning: Take a small step away from the cable machine to create tension in the cable. Brace your core and ensure your body is stable throughout the exercise.
- Execution: Bend your elbow to lower the weight, allowing your forearm to move behind your head. Keep your upper arm close to your head and stationary during this phase.
- Extension: Extend your arm by straightening your elbow, lifting the weight back up to the starting position in a controlled manner. Fully lock out your elbow at the top of the movement.
- Range of Motion: Lower the weight until you feel a stretch in your triceps, then extend your arm to complete one repetition.
- Sets and Reps: Perform 2 sets of 12-15 repetitions per arm. Focus on maintaining proper form and feeling the contraction in your triceps throughout each rep.
- Rest: Rest for about 60 seconds between sets to allow your muscles to recover before starting the next set. There’s no need to rest between switching arms during the exercise.
Incorporating the single-arm overhead cable triceps extension into your workout routine can effectively target and strengthen your triceps. Focus on maintaining a stable body position, controlling the movement, and using a weight that challenges you within the specified rep range.
Muscles Trained in the Push Workout
During a push workout, you’ll work on your chest, arms, and shoulders.
Pectoralis Major
Your pectoralis major, often referred to as the chest muscle, is the largest and most prominent muscle on the front side of your torso. It plays a significant role in shaping your upper body and is crucial for various upper body strength and muscle-building exercises.
This muscle is heavily involved in movements such as presses, where you push weight away from your body, flyes, which involve bringing your arms together in a controlled motion, and many calisthenics exercises like push-ups. Strengthening and developing your pectoralis major can contribute to a more defined and muscular chest.
Interestingly, even within the pectoralis major, there are opportunities for targeted growth. This concept is known as regional hypertrophy. By choosing specific exercises and variations, you can focus on different parts of the chest for more targeted development.
For example, incorporating incline presses into your workout routine targets the upper portion of your chest more effectively. This can lead to a more balanced and aesthetically pleasing chest appearance over time. Experimenting with different angles and techniques can help you maximize the benefits of training your pectoralis major for long-term growth and strength.
Triceps
Your triceps play a big role in building the size of your arms. The name “triceps” comes from the fact that this muscle has three individual parts that form the back of your arm. When you do exercises that extend your elbow and straighten your arm, all three parts of the triceps get stronger and bigger.
Doing triceps exercises overhead, like overhead extensions, is not only great for building arm size but also helps with shoulder stability. This type of exercise can especially target the “long head” of the triceps, contributing to a well-rounded and defined arm appearance.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/pexels-julia-larson-6456149.jpg)
Anterior Deltoids
Your shoulders are a crucial muscle group that covers the top of your upper arm and can be divided into three main parts because of its multiple muscle heads and functions. One of these parts is the anterior deltoid, also known as the front shoulder muscle. It’s located on the front of your body near the upper part of your chest.
The anterior deltoid plays a significant role in various movements. For example, when you draw your arm across your body during exercises like pressing or flyes for your chest, you’re also working your anterior deltoids to a large extent. This muscle helps with many similar tasks, contributing to upper body strength and functionality.
The Pull Workout
The pull workout is an essential part of your training split. While the muscles targeted may not be as immediately visible as those in the push routine, the benefits are undeniable. Your body will quickly develop a more robust and muscular appearance, showcasing your hard work effectively. Plus, you’ll also get to work on your biceps, which is always a bonus!
As a beginner, you might find it challenging to feel certain back muscles working during exercises. To address this, focus on eccentric control. This means slowing down the lowering phase of each repetition, taking about two to three seconds. This technique can help you better connect with your muscles and improve exercise execution in the long run, without compromising your growth. It’s a winning strategy for maximizing your workout effectiveness.
Single-Arm Dumbbell Row
Here’s how to correctly perform the single-arm dumbbell row exercise:
- Setup: Grab a dumbbell of appropriate weight and place a bench in front of you. Position yourself beside the bench with one knee and one hand resting on it for support. Your back should be straight, forming a parallel line with the floor.
- Grip: Hold the dumbbell in your free hand, keeping your palm facing inward towards your body. Ensure your arm is fully extended toward the floor.
- Positioning: Stand on your free leg and brace your body on the bench with the opposite side. Your torso should be parallel to the floor, forming a T-shape with your body.
- Execution: Pull the dumbbell toward your body by bending your elbow and keeping it close to your ribcage. Focus on squeezing your back muscles as you bring the weight up.
- Range of Motion: Lift the dumbbell until your elbow is near your ribs and your upper arm is parallel to the floor. Pause for a moment at the top of the movement to maximize muscle contraction.
- Lowering Phase: Slowly lower the dumbbell back to the starting position, allowing your arm to fully extend and feel a stretch in your back muscles.
- Sets and Reps: Perform 3 sets of 10-12 repetitions per arm. Focus on maintaining proper form and feeling the muscles working throughout each rep.
- Rest: There’s no need to rest between switching arms during the exercise. However, take a rest period of approximately two minutes between each set to allow your muscles to recover adequately.
Incorporating the single-arm dumbbell row into your workout routine can effectively target and strengthen your back muscles. Focus on controlling the movement, using a weight that challenges you within the specified rep range, and maintaining proper form for optimal results.
![Beginner Workout Plan for Muscle](https://colosseumstrength.com/wp-content/uploads/2023/07/pexels-ketut-subiyanto-4720762.jpg)
Half-Kneeling Single-Arm Cable Pulldown
Follow these steps to perform the half-kneeling single-arm cable pulldown exercise correctly:
- Setup: Attach a single handle to a high pulley on a cable pulldown station. Stand in a reverse lunge position, with one knee resting comfortably on the floor behind you.
- Grip: Hold the handle with the hand opposite to your “forward” leg, keeping your arm extended overhead in the 90-degree lunge position.
- Bracing: Brace your core and maintain a stable body position throughout the exercise.
- Execution: Pull the cable handle toward the front of your shoulder by bending your elbow and bringing your hand close to your body. Focus on squeezing your back muscles as you perform the pulling motion.
- Range of Motion: Lower the handle back to the stretched position overhead in a controlled manner, allowing your arm to fully extend.
- Switching Sides: When switching arms, switch your stance as well. This means switching the leg that is forward and the one that is kneeling.
- Sets and Reps: Aim for 3 sets of 12-15 repetitions per arm. Focus on maintaining proper form and feeling the muscles working throughout each rep.
- Rest: There’s no need to rest between switching arms during the exercise. However, take a rest period of approximately 90 seconds between each set to allow your muscles to recover adequately.
Incorporating the half-kneeling single-arm cable pulldown into your workout routine can effectively target and strengthen your back muscles. Focus on controlling the movement, using a weight that challenges you within the specified rep range, and maintaining proper form for optimal results.
Chest-Supported T-Bar Row
Here’s how to perform the chest-supported T-bar row exercise correctly:
- Setup: Stand in front of a T-bar row station and take hold of the wide handles. Position yourself so that your upper body is leaning against the chest support pad and your legs are braced on the platform.
- Grip: Grab the handles with a comfortable grip width. Keep your palms facing each other and maintain a firm hold on the handles throughout the exercise.
- Positioning: Brace your core and keep your back straight as you lean forward against the chest support. Your elbows should be slightly flared out at a comfortable angle.
- Execution: Pull the weight toward your body by retracting your shoulder blades and bending your elbows. Focus on squeezing your back muscles as you perform the rowing motion.
- Range of Motion: Lower the weight back down in a controlled manner, allowing your arms to fully extend and feel a stretch in your back muscles.
- Elbow Position: Avoid allowing your elbows to “pinch” inward during the movement. Maintain proper form by keeping them flared out at a comfortable angle.
- Sets and Reps: Aim for 3 sets of 10-12 repetitions. Choose a weight that challenges you within this rep range while maintaining good form throughout.
- Rest: Take a rest period of approximately 90 seconds between each set to allow your muscles to recover and maintain intensity during the workout.
Incorporating the chest-supported T-bar row into your workout routine can effectively target and strengthen your back muscles. Focus on controlling the movement, maintaining proper form, and using a weight that challenges you within the specified rep range for optimal results.
Cable Reverse Flye
Here’s how to perform the cable reverse flye exercise correctly:
- Setup: Set two cable pulleys slightly above shoulder height. Attach carabiners or single handles to each side of the cables, using opposite hands.
- Grip: Grab the handles with a firm grip, keeping your arms mostly straight. Position yourself a small step backward from the pulleys.
- Positioning: Tuck your shoulder blades back and down, brace your core, and assume a stable stance with your feet shoulder-width apart.
- Execution: Begin with your arms in front of your body and at shoulder height. Draw your arms out to the sides, creating a “standing T” posture with your body. Focus on squeezing your shoulder blades together as you perform the motion.
- Range of Motion: Lower the weight back to the starting position in front of your body by bringing your arms together in a controlled manner. Keep your arms mostly straight throughout the exercise.
- Sets and Reps: Aim for 3 sets of 12-15 repetitions. Choose a weight that challenges you within this rep range while maintaining proper form.
- Rest: Take a rest period of approximately 60 seconds between each set to allow your muscles to recover and maintain intensity during the workout.
Incorporating the cable reverse flye into your workout routine can effectively target and strengthen your rear deltoids and upper back muscles. Focus on controlling the movement, maintaining proper form, and using a weight that challenges you within the specified rep range for optimal results.
Single-Arm Face-Away Cable Curl
Follow these steps to perform the single-arm face-away cable curl exercise correctly:
- Setup: Attach a single handle to the lowest position of a cable pulley. Grab the handle with one hand and stand facing away from the cable stack.
- Grip: Hold the handle with an underhand grip (palm facing up) and keep it by your side. Take a small step forward to create tension in the cable.
- Pre-Stretch: Aim to feel a “pre-stretch” in your biceps muscle by keeping your arm slightly extended at the starting position.
- Positioning: Lean slightly forward at your waist while maintaining a straight back. This posture helps isolate the biceps during the curling motion.
- Execution: Curl the handle towards your shoulder by flexing your elbow. Focus on squeezing your biceps as you lift the weight.
- Range of Motion: Extend your arm fully at the bottom of the movement to achieve a full stretch in your biceps. Control the weight as you lower it back to the starting position.
- Sets and Reps: Perform 3 sets of 12-15 repetitions per arm. Choose a weight that challenges you within this rep range while maintaining proper form.
- Rest: There’s no need to rest between switching arms during the exercise. However, take a rest period of approximately 60 seconds between each set to allow your muscles to recover and maintain intensity during the workout.
Incorporating the single-arm face-away cable curl into your workout routine can effectively target and strengthen your biceps. Focus on controlling the movement, maintaining proper form, and using a weight that challenges you within the specified rep range for optimal results.
Muscles Trained in the Pull Workout
Your pulling routine targets a wide range of muscles, making it a comprehensive workout that also works your back and biceps. During this session, you’ll engage muscles such as the latissimus dorsi, trapezius, rhomboids, posterior deltoids, and biceps brachii. This crossover of exercises effectively trains multiple muscle groups simultaneously, contributing to overall strength and muscle development in your back and arms.
Latissimus Dorsi
The latissimus dorsi, commonly known as the lats, is one of the largest muscles in your body. It covers a significant portion of your back and extends along each side of your torso. Movements that involve pulling your arm from a high position to a low position or from front to back heavily engage your latissimus dorsi muscles. This includes exercises like pulldowns and rows in various forms. Specifically, variations that use a narrower arm path close to your body (rather than extra-wide grips) are particularly effective for targeting and developing the latissimus dorsi muscles.
Trapezius
The trapezius muscle is a large, triangular-shaped muscle located in your upper back, extending from the base of your skull down to your mid-back. It plays a crucial role in various exercises due to its broad attachment points on the body.
When targeting the trapezius, focus on exercises that involve pulling your arms back toward your body. Optimal positions for engaging the traps include using a flare-out elbow position and a double-overhand grip. During pulling exercises, such as rows or pulldowns, concentrate on squeezing your shoulder blades together while maintaining the double-overhand grip to effectively target and activate the trapezius muscles. This technique helps isolate and strengthen the trapezius for improved upper back development.
Rhomboids
The rhomboids are muscles located near the trapezius in your upper back region. They are engaged in similar pulling exercises as the trapezius. Movements that involve protracting and retracting your shoulder blades, which means bringing them together and apart, are effective for targeting the rhomboids.
To specifically target the rhomboids, consider incorporating exercises with a slightly low-to-high arcing motion. Variations of upright rows, where you lift the weight in a slightly diagonal or arcing path from a lower position to a higher position, can help engage and strengthen the rhomboid muscles effectively. These exercises contribute to building a well-developed upper back and shoulder region.
Posterior Deltoid
The posterior deltoid, located on the backside of your shoulder, is actively engaged in various pulling exercises during your workout routine. Similar to the rhomboids and trapezius muscles, movements that involve pulling your arm backward with an overhand grip are effective for targeting and developing the posterior deltoids.
To emphasize the posterior deltoids even more, focus on keeping your shoulder blades locked in the same position during these pulling movements. This helps shift the focus away from the trapezius muscles and directs it towards the rear deltoids, contributing to a well-developed and defined shoulder area. Incorporating these exercises into your workout routine can effectively target and strengthen the posterior deltoid muscles.
Biceps Brachii
The biceps brachii, commonly known as the biceps, receive significant attention during a pulling workout. Since your arms are actively involved in connecting you to the weights during back exercises, your biceps get a double dose of stimulation throughout the pulling routine. This indirect work helps engage and strengthen the biceps alongside other muscles.
![Impressive Bicep Size Training, Beginner Workout Plan for Muscle](https://colosseumstrength.com/wp-content/uploads/2023/07/josef-pascal-pexels.jpeg)
After this indirect involvement, it’s common to conclude your workout with one or two direct biceps exercises. These exercises are specifically designed to target and emphasize the flexing of your arm, providing a focused and effective workout for the biceps brachii muscles. Incorporating both indirect and direct biceps exercises in your routine helps ensure well-rounded development and strength in your biceps.
Leg Day
Working out your legs can be tough, but it’s really important for building a strong body. Having muscular legs makes your whole body look better. When you’re just starting out, it’s better to use machines and dumbbells instead of heavy barbells. This helps prevent too much tiredness and keeps you safe.
Doing leg exercises doesn’t just make your legs strong. It also helps your whole body get stronger in the long run. Try to do each set of exercises until it feels hard, but not too hard. Using slightly heavier weights can make you stronger and build more muscle.
Remember, taking it slow and steady is the best way to see lasting results. Don’t shy away from leg day challenges, and focus on building strong and muscular legs over time for a great overall look.
Hack Squat
Here’s how to do a hack squat exercise in easy steps:
- Get on the hack squat machine and make sure your entire back, from hips to shoulders, is flat against the pad.
- Adjust your shoulders to fit snugly into the shoulder pads and keep your head flat against the support.
- Stand with a comfortable foot stance, pointing your feet slightly outward.
- Brace your whole body, lift the weight off the rack, and bend your legs to lower yourself down as far as you comfortably can.
- Push through your heels to stand back up to the starting position.
Sets and Reps: Do 3 sets of 8-10 repetitions.
Rest Time: Take a break of two to three minutes between each set to recover.
Dumbbell Romanian Deadlift
Follow these easy steps to perform a dumbbell Romanian deadlift:
- Grab a pair of dumbbells and stand with them comfortably at your sides.
- Keep your feet hip-width apart and slightly bend your knees.
- Brace your entire body and hold the dumbbells firmly.
- Slowly push your hips back while maintaining the same knee position and keeping your back nearly straight.
- Continue sliding your hips back until you feel a gentle stretch in your glutes and hamstrings.
- Stand back up by squeezing your glutes and pushing through your heels.
Sets and Reps: Do 3 sets of 8-10 repetitions.
Rest Time: Take a rest period of two minutes between each set.
![Beginner Workout Plan for Muscle](https://colosseumstrength.com/wp-content/uploads/2023/11/sam-sabourin-KZrwKV90zRk-unsplash.jpg)
Glute Bridge
Here’s how to do a glute bridge exercise in simple steps:
- Lie down on your back with your feet flat on the floor and knees bent at about a 90-degree angle.
- Place a dumbbell comfortably on your lap and hold each end with your hands to keep it secure.
- Tighten your core muscles and push through your feet to lift your hips up, squeezing your glutes as you do so.
- Raise your hips until your body forms a straight line from your knees to your chest, and hold this position for one second.
- Slowly lower your hips back down to the starting position.
Sets and Reps: Do 3 sets of 12-15 repetitions.
Rest Time: Take a break of 60 seconds between each set.
Leg Extension
- Sit on the leg extension machine and adjust the seat so that the back of your knees comfortably rest against the pad.
- Make sure the ankle roller is positioned at the natural curve between your foot and shin.
- Hold the side handles for support and brace your core.
- Flex your quadriceps to extend your knees, pushing against the resistance of the machine.
- Squeeze your quadriceps at the top of the movement for a second before slowly lowering your legs back to the starting position.
Sets and Reps: Aim for 3 sets of 12 repetitions.
Rest Time: Take a rest period of 90 seconds between each set.
Lying Hamstring Curl
- Lie face down on the lying hamstring curl machine, positioning your hips comfortably at the machine’s crease.
- Adjust the ankle roller to sit a few inches above your heels.
- Grab the handles for stability and engage your core muscles.
- Contract your hamstrings to pull the ankle roller toward your butt, focusing on the squeezing motion.
- Slowly lower your legs back to the starting position to complete one repetition.
Sets and Reps: Do 3 sets of 12-15 repetitions.
Rest Time: Rest for 60 seconds between each set.
Muscles Targeted in the Leg Workout
This leg workout focuses on major muscle groups in your lower body. While your calves and inner thighs can also benefit, they’ll receive good stimulation from this routine. The primary muscle targets include the quadriceps, gluteals, and hamstrings.
1. Quadriceps
The quadriceps are the large muscles on the front of your thighs. Comprising four distinct muscles, they work together to straighten or extend your leg. Key exercises for the quadriceps include squats and leg extensions, which are essential for building strength and size in this muscle group.
2. Gluteals
The gluteals, commonly known as the glutes or butt muscles, are among the largest muscles in your body. They play a crucial role in powerful movements like squats, deadlifts, and hip thrusts, all of which engage the glutes significantly. Even smaller movements like glute bridges can contribute to developing strong and shapely glute muscles.
3. Hamstrings
The hamstrings are located on the back of your thighs and consist of three main muscle bellies. They are responsible for knee flexion (curling) and hip extension (straightening). Exercises such as Romanian deadlifts and hamstring curls effectively target and strengthen the hamstrings, making them vital for a well-rounded lower body workout routine.
How to Warm-Up for Better and Safer Training
Warming up before your bodybuilding routine doesn’t have to be complicated. Here’s a straightforward and effective approach to ensure you’re ready for a strong and safe workout:
Upper Body – Push and Pull Day
- Focus on Shoulder Mobility: Start with band pull-aparts, face pulls, and single-arm bottoms-up kettlebell presses. These exercises help improve mobility and stability in your shoulders, which are crucial for both push and pull movements.
- Stretch If Needed: If you feel stiff, include some stretches for your pecs or lats to enhance flexibility and range of motion in your upper body.
Lower Body
- Prioritize Hip Mobility: Warm up your lower body with exercises that focus on hip mobility and stability, such as lunges, split squats, or single-leg Romanian deadlifts.
- Use Cardio Equipment: Consider using cardio equipment like an air bike or doing a moderate-incline power walk to get your heart rate up and warm up your muscles.
- Strengthen Your Core: If you struggle with core stability, include planks in your warm-up routine to help you maintain proper core positioning during your workout.
By incorporating these warm-up exercises and stretches, you’ll prepare your body for the demands of your bodybuilding routine, reducing the risk of injuries and ensuring optimal performance.
Overview
The Beginner Workout Plan for Muscle is an exciting period because your body responds rapidly to training. While this can be motivating, it’s important to ensure long-term development by following a structured approach. The push/pull/legs split is ideal for beginners as it allows for frequent training sessions, promoting muscle growth and providing flexibility in programming.
By starting this split routine, you’ll begin building quality muscle and laying a strong foundation for future progress. Take advantage of this time to maximize your gains and set yourself up for success in the long run. Start today and unlock your body’s potential for growth and strength.
References;
- Grgic, J., Schoenfeld, B. J., & Latella, C. (2019). Resistance training frequency and skeletal muscle hypertrophy: A review of available evidence. Journal of science and medicine in sport, 22(3), 361–370. https://doi.org/10.1016/j.jsams.2018.09.223
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