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Full Body Workout and Muscle Building Routines for Beginners

Full Body Workout and Muscle Building Routines for Beginners

After learning the basic muscle building routines for beginners, it is time for you to take action and start a full body workout. The workout is for both men and women to prepare and condition their muscles for an even more intense training and keep the heart rate up as you perform the exercises. It will help you to become more familiar with the gym equipment without the help of a personal trainer.

When working out at the gym, don’t get intimidated by people who have large muscles and lean physiques, they also started as a novice like you and might have had to loose a lot of fat to get there.

Full body workouts for beginners are easy, you are required to take these steps seriously and understand their importance in preparing your muscles for more advanced training later on.muscle building routines
You will need some good quality equipment such as Barbell, Cables, Dumbbells and EZ Bar, if you would prefer to train at home, or at the gym would already have these.

Perform some easy and light weight lifting, with weights that are comfortable and useful for you as a muscle building novice.

Do this work out twice a week on your first two weeks and thrice a week in your 3rd to 4th week of training. Make sure to work out on alternate days such as Mondays, Wednesdays and Fridays or Tuesdays, Thursdays and Saturdays and always begin with a 10 minute warm up exercise.

On your 1st to 4th week of training, perform:

  • 3 sets of Squat, Stiff Leg Dead lift, Barbell Bench Press, and Barbell Rows with 10-15 reps.
  • 2 sets of Seated Calf Raise with 15-20 reps
  • 2 sets of Shoulder Press, Standing alternating Dumbbell Curl and Triceps Pushdown with 8-12 reps

If these exercises are too hard for you, you have the option to break down the exercises and work on your muscles for a particular day.

Mondays

  • Chest (Dumbbell Bench Press, Incline Bench press)
  • Triceps (Triceps Dip, Lying Triceps Extension)

Wednesdays

  • Back (Wide Grip Pull Up, Seated Row and One Arm Dumbbell Row)
  • Biceps (Standing Barbell Curl)

Fridays

  • Legs (45 Degree Leg Press, Leg Extension and Leg Curl)
  • Shoulders (Military Press and Dumbbell Lateral Raise)

These full-body split exercises will target all your major muscle groups and will also work your minor muscle groups. Choose lightweight equipment that will allow you to perform at least 12 reps.

Start with up to four exercises each day. Do stretches after your workout to keep your muscles flexible and elastic and to reduce the soreness. After two to four weeks of training you may now proceed to intermediate muscle building program. To get the best results, check this out, it has a complete guide on how to build muscles effectively.